Spring 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:

• Golf Injuries: Buff Your

• Easy Injury Prevention
• The Inside Scoop on

• Get Your Heart Rate Up!
• Guide Running for the

Keeping you active with:

Athletic Therapy
Massage Therapy
Strength & Conditioning
Running Performance Assessments

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Spring Update!

Congratulations to Shauna Ironside!

We're happy to announce that Shauna and her husband, Andrew, welcomed baby Bennett into the world on January 23rd. Bennett has made motherhood a breeze for Shauna! He is a happy boy!

Shauna is still planning on returning to the clinic part-time in September. Scheduling appointments for the fall will start in July.

Congratulations and all the best to Shauna, Andrew and Bennett!

Getting ready for golf? 
Don't forget to buff your cuff!

As the weather warms up, you should too!

With spring approaching, the golf courses are preparing for the upcoming season. Your body needs some preparation too - if you want to get the most out of your swing this year,image:Golfing there are a few important steps you should take to make sure your body is as ready to go.

The most common golfing-related injury happens at the rotator cuff (impingements/tears/sprains).  This happens when the muscles and tendons connecting your arm bone to your shoulder blade become weak and inflexible from a lazy winter spent in front of a computer. The repeated movements from your golf swing without proper conditioning can cause injury to your shoulder. The result is pain, loss of range of motion, and worst of all: a disruption in your golf season!

The great news is that it’s easy to prevent - a few simple steps now can ensure a long-lasting, successful golf season.  Rotator cuff injuries can be avoided by strengthening the muscles through daily shoulder exercises or stretches. Not all shoulders are created equal! Some exercises are more important than others so getting a personalized program is worth your time. A physiotherapist can help to create a personalized strengthening plan that works for you.

To learn more about the benefits of physiotherapy with Sara Roy, PT, click here to visit our website.

One easy step to prevent injury

Studies point to four things you can do to increase your chances of remaining healthy and active: exercise, diet, social connections and spiritual activity are all key to successful aging. Exercise and diet are the two most important factors that form the basis for longevity. From strengthening muscles to assisting with weight loss, the benefits of regular exercise are endless.image:Mini-Band Stretches

Exercise can improve your mood, increase your energy level, and help with your general well-being. However as with anything good, there are some things to keep in mind. While exercising is beneficial overall, it can also put stress on your body.

When starting a new exercise program, you may notice that your muscles are sore a day or two after the workout – this is referred to as delayed onset muscle soreness or DOMS. DOMS is the result of tiny tears within your muscles. Luckily, your body can recover and will become stronger from the stresses caused by exercising.

When you do not allow your body to fully recover, you can develop imbalances in muscle strength and flexibility. This is when injuries can occur, whether you are an Olympic athlete, a weekend warrior or just starting out. These injuries can prevent you from exercising, as well as performing tasks of daily living.

image:Pow!The good news is that these injuries are easily preventable. Using an exercise program that addresses imbalances and is tailored to your individual strengths and weaknesses can really help. Working with a qualified trainer ensures you are maintaining good form and performing the exercises properly. A Kinesiologist can work with you to develop an exercise program and help you safely strengthen muscles, increase core stability, and improve flexibility. Remember your risk of injury is greatly reduced with an exercise program tailored to your body’s needs.

Article by David Witiluk, Kinesiologist. To learn more about the common causes of injuries or to start a new exercise program, call David at 613-521-3222 or visit

The Inside Scoop on Osteopathy

6 Conditions you didn't know that can be helped by osteopathy!

Abdominal and pelvic pain can be challenging to manage and taking medications to control pain is not everyone's first choice. There image:Indigestionis a side of osteopathy that many aren't aware of: It's called visceral osteopathy.

A significant portion of the professional training required to become an osteopathic manual practitioner involves treating the organs of the chest, abdomen and pelvis. Many of these conditions are affected by tightness in the supporting tissues that hold your organs in place. The techniques used are similar to a very gentle massage and usually show improvement without the use of medications.  Best of all, for some techniques we can show you how to do your own treatments at home so you can have even more control over how fast your pain resolves.

How does it work?

Irritable Bowel Syndrome: Irritations caused by certain foods cause inflammation and adhesions. Treatments involve releasing adhesions and modifying the diet. Result: Less bloating, less pain and the happiness of being more "regular".
Asthma: Strained breathing causes respiratory muscle tightness and a stiff ribcage. Treatments involve relaxing muscle tension and increasing the elasticity of the lung wall lining. Result: Less reliance on inhalers and fewer chest colds.
image:EndometriosisPainful Menstrual Cycle: Excessive tension in the structures (ligaments) that support the uterus and sacrum cause abdominal and pelvic pain. Treatments involve gentle manual relaxation of the ligaments and increasing the mobility of the sacrum. Result: less pain and less reliance on medication.
Endometriosis: Scarring causes tension and adhesions of the organs in the pelvis (uterus, bladder, intestines, etc.) which causes pain and dysfunction. Treatments involve gentle manual therapy to release these adhesions. Result: less pain,  improved menstrual cycle timing/function and better quality of life.
Heartburn: Tension in the supporting structures around the stomach and food irritants cause pain. Treatments can reduce these tensions and guide dietary modifications. Result: Pain is reduced or eliminated depending on the severity of the condition.
Post Surgical Scarring: Scars inside the pelvis and abdomen after surgery can cause pain and limit mobility. Visceral osteopathy can release these adhesions. Result: Pain is eliminated, normal organ function is restored and quality of life is improved.

Unfortunately, Physicians are not taught that this type of therapy is available. So, while clinical research has been showing that visceral osteopathy can help, it is rarely suggested by doctors. 

Now you know the inside scoop! If you or someone you know is dealing with some of these conditions, spread the word that visceral osteopathy can help. Christian Albrecht has considerable experience in treating these and other visceral conditions. To understand more or to book an appointment, give us a call at (613) 521-3222 and we'll help demystify the path to less pain.

Healthy Heart = Happy Heart!

We all know there are many benefits to being active. But did you know that people who are physically inactive are twice as likely to be at risk for heart disease or stroke?

Getting regular, daily exercise can greatly reduce your risk of serious heart problems. In addition, physical activity can reduce the strain put on your heart by high blood pressure, high cholesterol, diabetes, and stress.

Ideally, you should aim for at least 30 minutes of moderate to intense activity per day. However, even small amounts of exercise can add up and be beneficial, so every little bit counts! Here are just a few examples of things to get you moving:

-          Going for a walkimage:Fun Activities through your neighbourhood
-          Working out at the gym
-          Taking the stairs
-          Washing your car instead of taking it to a car wash
-          Taking a stroll through the Greenbelt
-          Walking the dog
-          Gardening
-          Renting a paddleboat, canoe, or kayak at Dow's Lake
-          Cleaning the house
-          Yard work
-          Participating in Sunday BikeDays
-          Parking farther away and walking
-          Sports (playing, not watching!)
-          Dancing
-          Swimming or Aquafit
-          Playing with the kids or grandkids!
-          Hiking, perhaps through Gatineau Park
-          Rollerblading

Achilles Ottawa

Are you an avid runner?
Are you looking for a fun way to help others?

Achilles Ottawa is looking for guide runners – here’s your chance to share your passion for running with a blind or visually impaired runner!

image:Achilles OttawaThe Achilles Ottawa group is a supportive gang who bring together blind and visually impaired runners for weekly runs. They also train sighted runners to become guides for both regular runs and races. Having a guide allows for enjoyable and empowering physical activity to take place outside and in a social environment.

Ottawa Osteopathy & Sports Therapy's own Richard Gregory has guided on several occasions and found the group (and the adorable dogs) very inviting. It's a great way to get exercise and become a guide for Ottawa Race Weekend's Visually Impaired 10KM Event!

Achilles Ottawa is eager to welcome new runners, and will happily train new guide runners. They'll teach guiding techniques, communication, the variety of vision and eye conditions, and race day strategies, and there will be plenty of opportunities to get some running/training in!

To get more information on how to become a guide runner, visit their website, or email their organizational guru Leona at
Ottawa Osteopathy & Sports Therapy offers:
- Osteopathy
- Athletic Therapy
- Physiotherapy
- Massage Therapy
- Strength & Conditioning
- Running Performance Assessments

Email us at

Visit our website at

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