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Gardening Pain-free from Pursuit Physiotherapy

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Follow these basic body mechanics tips for gardening safely!

Gardening season is here! We want you to enjoy the outdoors without injuring yourself. It’s easy to get overzealous and spend hours in the garden without noticing an aching back or neck until it’s too late. But don’t worry, just because you have a long ‘to do’ list doesn’t mean you have to suffer the consequences. By planning ahead and being smart about your body mechanics you can help prevent soreness and injuries.

Follow these easy tips for staying healthy throughout the gardening season:

Lift properly to protect your back.

Remember to bend your knees and engage your core muscles; use your leg muscles to squat and don’t bend with your back.

  • Avoid lifting and twisting through your back – instead keep the load close to your body and pivot your feet and trunk together
  • Avoid carrying heavy loads on 1 side of your body – balance it out on both sides or lighten up the load and take more trips. Also consider getting help for heavy lifting – you can’t do it all!

Maintain good posture.

Position yourself close to the task at hand to avoid awkward reaching and twisting. Try to keep your back straight and head in a neutral position so that you are not looking up or down for extended periods of time.

  •  Use stools, chairs, or knee pads whenever possible to help maintain good neck and back posture.
  •  When pushing a wheelbarrow or lawnmower keep your back tall and head up. Also bend your knees and engage your core muscles to optimize your power and protect your spine.
  •  Take mini-breaks to stretch and correct your posture – try squeezing your shoulder blades together, or contracting your deep abdominal (TA) muscles.

Use Proper Tools to Reduce Strain

  • Use knee pads for kneeling and avoid sustained squatting. This will give your knees, hips, ankles and back a break.
  • Use a step stool or tools with extended handles to make overhead work easier. Bring yourself closer to your task to avoid awkward reaching and reduce neck and shoulder strain.
  • Use tools with good grips or ergonomic handles to reduce fatigue on your hand and forearm muscles. Ensure they are a comfortable fit for your hand size.

Prevent Repetitive Strain Injuries

Doing the same task over and over will put excessive strain on certain body parts and muscle groups, leading to pain and injury. Here are some self-management tips to help avoid RSI’s:

  • Change positions frequently to avoid stiffness and strain on certain body parts. For example try raking on both sides.
  • Alternate tasks to add variety to your body movements and avoid static postures or repetitive lifting. For example do 10 minutes of weeding followed by 10 minutes of pruning.
  • Take breaks to stretch and hydrate. It is important to give your body some time to recover, and adding these mini-breaks can help improve your work endurance and efficiency.
  • Don’t overdo it! Create a realistic plan ahead of time so that you aren’t trying to get all your tasks done in a single day or weekend. Plan to spread your workload out over several days or weeks to avoid overuse injuries.
  • Never work through pain. Listen to your body and stop when you are getting tired or sore. The task will still be there the next day or week!

Keep your body limber

  • Warm-up before gardening with some light walking or gently swinging your arms and legs. This helps increase your heart rate and gets blood flowing to the muscles so they are ready to work.
  • Take stretch breaks.  Do some of your favourites and try to target all your major body parts – neck, shoulders, back, and legs. This will keep you feeling loose and flexible and prevent muscle tension from building up. Move slowly and hold each position for approximately 10-15 seconds.
  • Cool-down. An easy walk around the yard and some gentle stretching will help relieve tension after your work and prevent muscle stiffness.

We hope these tips help keep you active, healthy, and pain-free throughout the spring and summer. If you have any lingering pain or specific concerns please do not hesitate to book an appointment for a one-on-one session with one of our physiotherapists. We will be able to assess and diagnose your injury, as well as provide hands on treatment and a therapeutic exercise program to address your specific needs.

Click for more information about Pursuit Physiotherapy.

 

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Alberta

Alberta’s move to ‘activity-based funding’ will improve health care despite naysayer claims

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From the Fraser Institute

By Nadeem Esmail

After the Smith government recently announced its shift to a new approach for funding hospitals, known as “activity-based funding” (ABF), defenders of the status quo in Alberta were quick to argue ABF will not improve health care in the province. Their claims are simply incorrect. In reality, based on the experiences of other better-performing universal health-care systems, ABF will help reduce wait times for Alberta patients and provide better value-for-money for taxpayers.

First, it’s important to understand Alberta is not breaking new ground with this approach. Other developed countries shifted to the ABF model starting in the early 1990s.

Indeed, after years of paying their hospitals a lump-sum annual budget for surgical care (like Alberta currently), other countries with universal health care recognized this form of payment encouraged hospitals to deliver fewer services by turning each patient into a cost to be minimized. The shift to ABF, which compensates hospitals for the actual services they provide, flips the script—hospitals in these countries now see patients as a source of revenue.

In fact, in many universal health-care countries, these reforms began so long ago that some are now on their second or even third generation of ABF, incorporating further innovations to encourage an even greater focus on quality.

For example, in Sweden in the early 1990s, counties that embraced ABF enjoyed a potential cost savings of 13 per cent over non-reforming counties that stuck with budgets. In Stockholm, one study measured an 11 per cent increase in hospital activity overall alongside a 1 per cent decrease in costs following the introduction of ABF. Moreover, according to the study, ABF did not reduce access for older patients or patients with more complex conditions. In England, the shift to ABF in the early to mid-2000s helped increase hospital activity and reduce the cost of care per patient, also without negatively affecting quality of care.

Multi-national studies on the shift to ABF have repeatedly shown increases in the volume of care provided, reduced costs per admission, and (perhaps most importantly for Albertans) shorter wait times. Studies have also shown ABF may lead to improved quality and access to advanced medical technology for patients.

Clearly, the naysayers who claim that ABF is some sort of new or untested reform, or that Albertans are heading down an unknown path with unmanageable and unexpected risks, are at the very least uninformed.

And what of those theoretical drawbacks?

Some critics claim that ABF may encourage faster discharges of patients to reduce costs. But they fail to note this theoretical drawback also exists under the current system where discharging higher-cost patients earlier can reduce the drain on hospital budgets. And crucially, other countries have implemented policies to prevent these types of theoretical drawbacks under ABF, which can inform Alberta’s approach from the start.

Critics also argue that competition between private clinics, or even between clinics and hospitals, is somehow a bad thing. But all of the developed world’s top performing universal health-care systems, with the best outcomes and shortest wait times, include a blend of both public and private care. No one has done it with the naysayers’ fixation on government provision.

And finally, some critics claim that, under ABF, private clinics will simply focus on less-complex procedures for less-complex patients to achieve greater profit, leaving public hospitals to perform more complex and thus costly surgeries. But in fact, private clinics alleviate pressure on the public system, allowing hospitals to dedicate their sophisticated resources to complex cases. To be sure, the government must ensure that complex procedures—no matter where they are performed—must always receive appropriate levels of funding and similarly that less-complex procedures are also appropriately funded. But again, the vast and lengthy experience with ABF in other universal health-care countries can help inform Alberta’s approach, which could then serve as an example for other provinces.

Alberta’s health-care system simply does not deliver for patients, with its painfully long wait times and poor access to physicians and services—despite its massive price tag. With its planned shift to activity-based funding, the province has embarked on a path to better health care, despite any false claims from the naysayers. Now it’s crucial for the Smith government to learn from the experiences of others and get this critical reform right.

Nadeem Esmail

Senior Fellow, Fraser Institute
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Autism

NIH, CMS partner on autism research

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From The Center Square

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Officials at the the National Institutes of Health and the Centers for Medicare & Medicaid Services announced a partnership Wednesday to research “root causes of autism spectrum disorder.”

As part of the project, NIH will build a real-world data platform enabling advanced research across claims data, electronic medical records and consumer wearables, according to the agencies.

“We’re using this partnership to uncover the root causes of autism and other chronic diseases,” said HHS Secretary Robert F. Kennedy Jr. “We’re pulling back the curtain – with full transparency and accountability – to deliver the honest answers families have waited far too long to hear.”

CMS and NIH will start this partnership by establishing a data use agreement under CMS’ Research Data Disclosure Program focused on Medicare and Medicaid enrollees with a diagnosis of autism spectrum disorder or ASD.

“This partnership is an important step in our commitment to unlocking the power of real-world data to inform public health decisions and improve lives,” NIH Director Dr. Jay Bhattacharya said. “Linking CMS claims data with a secure real-world NIH data platform, fully compliant with privacy and security laws, will unlock landmark research into the complex factors that drive autism and chronic disease – ultimately delivering superior health outcomes to the Americans we serve.”

Researchers will focus on autism diagnosis trends over time, health outcomes from specific medical and behavioral interventions, access to care and disparities by demographics and geography and the economic burden on families and healthcare systems, according to a news release.

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