Are you an athlete looking to improve your performance? An armchair athlete looking to get motivated? Ottawa Osteopathy & Sports Therapy provides articles for injury prevention and improved performance, and expert tips to help maintain your active lifestyle!

In this edition:

Helpful hint or bad advice. We'll help you decide.

OOST has a Certified Kinesiologist.

Springtime activities in Ottawa.

Understanding and maintaining bone health.

Massage hours now expanded.

Physicians college now supports complimentary and alternative medicine.

Need a massage?

OOST now offers massage 5 evenings/week

Marie Bonselaar, RMT  joins the team!

Fast facts:

Did you know that it takes over 2200 hours to become a registered massage therapist (RMT)?

Studies show that massage is an effective way to decrease tension headaches, minimize migraines and reduce muscle soreness.

Massage is covered on almost all insurance plans.

Massage feels great! What other reasons do you need?

Read more about Marie's Bio on Our Staff Webpage

College of Physicians and Surgeons of Ontario (CPSO) now supports patient's preference for complimentary health care options such as osteopathy.

As of November 2011, the CPSO is encouraging physicians to stay informed of complimentary heath care services their patients may be receiving.

Physicians have your best interests in mind and respect patient autonomy.

If you have a physician that wants to know more about our practice, let us know.

We'll happily send them information.

To read more about the policy on Complimentary and Alternative Medicine, visit the
CPSO Policy Webpage here.

Spring 2012

4 "Helpful hints" that could hurt your summer sports.

Don't believe everything that you hear! We've all been given "helpful" advice by a friend or teammate at some point in time.

We'll separate fact from fiction and help you stay injury-free, physically active and performing at your best.


1) Myth: Prevent inflammation before it happens. Truth: Friends may have told you to take some vitamin "I" to prevent stiff sore muscles and joints after strenuous exercise.

The truth is that taking non-steriodal anti-inflammatory drugs (NSAIDS) such as Advil, Ibuprofen, and stronger medications can actually increase the risk of injury.

This recent study from the Journal of Applied Physiology showed that taking NSAID's can obliterate the normal tendon strengthening adaptations gained from exercise.

Runners who took anti-inflammatories felt less pain but their tendons got no stronger from the training. This could lead to tendonitis and its meaner older brother tendonosis which is harder to treat.

So think twice about this advice and use ice instead of pills to control inflammation.

2) Myth: Decrease pain with heat. Truth: Maybe you're training for the Ottawa Race Weekend or you're feeling the effects of the first few outdoor runs with the spring weather.

If you apply heat to an inflamed muscle, you could make things worse by causing increased blood flow to the area and aggravating inflammation.

Study after study has shown that the fastest way to recover from exercise and sport related injuries is the early application of ice. Get it on early and leave it on for about 15 minutes. If there's no ice around, a bag of frozen peas will suffice.

If you're not sure whether to use heat or ice, the general rule of thumb is "Unless it's frostbite... use ice". Use heat for softening up muscles before stretching those chronically tight areas of your body.

3) Myth: Run barefoot, it'll make your foot stronger!  Truth: Barefoot running is all the rage in the media. The truth is that barefoot training can strengthen your feet if you fall into a specific category of athlete. If you're a casual runner with little or no running experience you may want to keep your shoes on.

Answer the following questions to see if you should toss your shoes for some of your workouts.

- Do you run at least 3-4/week?
- Can you currently run without painful arches, achilles tendon pain or pain under the ball of your foot?
- Do you have an area or path where you can run that is free of broken glass, small stones and bits of metal?
- Are you willing to massage your feet a few times per week to get rid of stiffness?

If you answered yes to the following questions, then specific barefoot drills may help you get stronger more adaptable feet.

Not sure what kind of drills to do? Give us a call at the clinic and we'll help you decide how much or how little you can safely do.

4) Myth: Playing sports is the best way to stay in shape.  Truth: That's true if you recently celebrated your 20th birthday!

If your goal is to truly perform in sport, or to make sure you can do the things you love for decades to come, then the phrase should read "You have to stay in shape to play sports".

Some sports are more demanding than others and a general strength and conditoning program will keep you in the game instead of in the clinic.

Have a question? Need advice you can trust? Give us a call at (613) 521-3222.

OOST has a Certified Kinesiologist!

David Witiluk joins our team after completing his master's degree at Lakehead University.

David is now creating tailored conditioning programs for people looking to stay active, get more active or increase their sport performance.

He has been involved in research related to running economy, flexibility and oxygen consumption in elite athletes.

As a previous track athlete himself, he knows the value of exercise in staying healthy.

Keep an eye on our Patient Resources page for free educational handouts on warm ups routines, hydration in sport and more.

Have a question about your workout? Want to reach your goals faster?

Take the guess work out of your game plan with a conditioning program that's right for you.

Click here to send David an email.

Great ways to get active in Ottawa

Make the most of springtime!

From trying a new outdoor trail to participating in Sunday Bikedays: some suggestions to make your spring more active.

Ottawa is surrounded by the Greenbelt, a 203-square-kilometre stretch of land featuring a plethora of trails that are perfect for walking, hiking, running, cycling, and more. With so many great areas to check out, the Ontario Trails Council website ( has created a comprehensive ‘Find a Trail’ search tool to help find an area suitable for your chosen activities.

If you’re looking for a more rigorous hiking experience, Gatineau Park is the place for you.  For more information and to discover all that the Park has to offer click here.

From Victoria Day to Labour Day, Ottawa also offers Sunday Bikedays, where various parkways in Ottawa and Gatineau Park are closed to motorists to allow cyclists, in-line skaters, runners, and walkers free reign.

So get out and give your body what it needs!

Give osteoporosis the ol' one-two!

Bone health isn't just for those in their twilight years!

Did you know that bone health peaks when you're between 18-25 years old. After that it declines steadily.

If you have an eating disorder, poor dietary habits, are a smoker or a woman in post-menopause this decline is accelerated.

Osteopenia is a milder form of decreased bone strength where as osteoporosis is more severe.

The strength of your bones is called bone density and is measured by a test called a bone scan.

Keeping healthy bones requires a diet high in calcium and Vitamin D.

But most importantly, the bones need exercise to be able to use this calcium to become stronger.

New research is showing that very specific types of exercise can help reverse these conditions. Want to find out what kind?

Click here download our Guide to Understanding and Treating Osteopenia and Osteoporosis
Ottawa Osteopathy & Sports Therapy offers:
- Osteopathy
- Athletic Therapy
- Physiotherapy
- Massage Therapy
- Strength & Conditioning
- Running Performance Assessments

Email us at

Visit our website at

Call the clinic at (613) 521-3222
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