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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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Addictions

Why can’t we just say no?

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From the Frontier Centre for Public Policy

By Susan Martinuk

Drug use and violence have become common place in hospitals. Drug-addicted patients openly smoke meth and fentanyl, and inject heroin. Dealers traffic illicit drugs.  Nurses are harassed, forced to work amidst the toxic fumes from drugs and can’t confiscate weapons. In short, according to one nurse, “We’ve absolutely lost control.”

“Defining deviancy down” is a cultural philosophy that emerged in the United States during the 1990s.

It refers to society’s tendency to adjust its standards of deviancy “down,” so that behaviours which were once unacceptable become acceptable.  Over time, this newly- acceptable behaviour can even become society’s norm.

Of course, the converse must also be true — society looks down on those who label social behaviours “wrong,” deeming them moralistic, judgemental or simply out of touch with the realities of modern life.

Thirty years later, this philosophy is entrenched in British Columbia politics and policies. The province has become a society that cannot say “no” to harmful or wrong behaviours related to drug use. It doesn’t matter if you view drug use as a medical issue, a law-and-order issue, or both – we have lost the ability to simply say “no” to harmful or wrong behaviour.

That much has become abundantly clear over the past two weeks as evidence mounts that BC’s experiment with decriminalization and safe supply of hard drugs is only making things worse.

recently-leaked memo from BC’s Northern Health Authority shows the deleterious impact these measures have had on BC’s hospitals.

The memo instructs staff at the region’s hospitals to tolerate and not intervene with illegal drug use by patients.  Apparently, staff should not be taking away any drugs or personal items like a knife or other weapons under four inches long.  Staff cannot restrict visitors even if they are openly bringing illicit drugs into the hospital and conducting their drug transactions in the hallways.

The public was quite rightly outraged at the news and BC’s Health Minister Adrian Dix quickly attempted to contain the mess by saying that the memo was outdated and poorly worded.

But his facile excuses were quickly exposed by publication of the very clearly worded memo and by nurses from across the province who came forward to tell their stories of what is really happening in our hospitals.

The President of the BC Nurses Union, Adriane Gear, said the issue was “widespread” and “of significant magnitude.” She commented that the problems in hospitals spiked once the province decriminalized drugs. In a telling quote, she said, “Before there would be behaviours that just wouldn’t be tolerated, whereas now, because of decriminalization, it is being tolerated.”

Other nurses said the problem wasn’t limited to the Northern Health Authority. They came forward (both anonymously and openly) to say that drug use and violence have become common place in hospitals. Drug-addicted patients openly smoke meth and fentanyl, and inject heroin. Dealers traffic illicit drugs.  Nurses are harassed, forced to work amidst the toxic fumes from drugs and can’t confiscate weapons. In short, according to one nurse, “We’ve absolutely lost control.”

People think that drug policies have no impact on those outside of drug circles – but what about those who have to share a room with a drug-smoking patient?

No wonder healthcare workers are demoralized and leaving in droves. Maybe it isn’t just related to the chaos of Covid.

The shibboleth of decriminalization faced further damage when Fiona Wilson, the deputy chief of Vancouver’s Police Department, testified before a federal Parliamentary committee to say that the policy has been a failure. There have been more negative impacts than positive, and no decreases in overdose deaths or the overdose rate. (If such data emerged from any other healthcare experiment, it would immediately be shut down).

Wison also confirmed that safe supply drugs are being re-directed to illegal markets and now account for 50% of safe supply drugs that are seized. Her words echoed those of BC’s nurses when she told the committee that the police, “have absolutely no authority to address the problem of drug use.”

Once Premier David Eby and Health Minister Adrian Dix stopped denying that drug use was occurring in hospitals, they continued their laissez-faire approach to illegal drugs with a plan to create “safe consumption sites” at hospitals. When that lacked public appeal, Mr. Dix said the province would establish a task force to study the issue.

What exactly needs to be studied?

The NDP government appears to be uninformed, at best, and dishonest, at worst. It has backed itself into a corner and is now taking frantic and even ludicrous steps to legitimize its experimental policy of decriminalization. The realities that show it is not working and is creating harm towards others and toward institutions that should be a haven for healing.

How quickly we have become a society that lacks the moral will – and the moral credibility – to just to say “no.”

Susan Martinuk is a Senior Fellow with the Frontier Centre for Public Policy and author of Patients at Risk: Exposing Canada’s Health-care Crisis.

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Fraser Institute

Bill Maher is right about Canadian health care

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From the Fraser Institute

By Mackenzie Moir

Recently, popular American comedian and talk show host, Bill Maher, took aim at some of Canada’s public policy failings in one of his monologues. In entertaining fashion, Maher highlighted our high housing costs, unemployment rates and “vaunted” health-care system.

Indeed, citing work published by the Fraser Institute, he explained that after adjusting for age, Canada spends 13.3 per cent of our economy on health care (2020), the highest level of spending by a developed country with universal coverage that year. And that Canada has some of the poorest access to timely appointments with family doctors when compared to our peers.

Unfortunately, while that’s where his segment on health care ended, the bad news for the Canadian system doesn’t stop there.

On top of Canada continuing to be one of the most expensive universal health-care systems in the world, we get little in return when it comes to both available medical resources and wait times. For example, among high-income countries with universal health care, Canada has some of the lowest numbers of physicians, hospital beds, MRI machines and CT scanners.

And in Canada, only 38 per cent of patients report seeing a specialist within four weeks (compared to 69 per cent in the Netherlands) and only 62 per cent report receiving non-emergency surgery within four months (compared to 99 per cent in Germany).

Unfortunately, wait times in Canada aren’t simply long compared to other countries, they’re the longest they’ve ever been. Last year the median wait for a Canadian patient seeking non-emergency care reached 27.7 weeks—nearly three times longer than the 9.3 week-wait Canadians experienced three decades ago.

This raises the obvious question. How do other countries outperform Canada’s health-care system while also often spending less as a share of their economies? In short, their approach to universal health care, and in particular their relationship with the private sector, departs drastically from the approach here at home.

Australia, for example, partners with private hospitals to deliver the majority (58.6 per cent) of all non-emergency surgeries within its universal health-care system. Australia also spends less of its total economy (i.e. GDP) on health care but outperforms Canada on every measure of timely care.

Even with restrictions on the private sector, Canada has some limited experience that should encourage policymakers to embrace greater private-sector involvement. Saskatchewan, for example, contracted with private surgical clinics starting in 2010 to deliver publicly-funded services as part of a four-year initiative to reduce wait times, which were among the longest in the country. Between 2010 and 2014, wait times in the province fell from 26.5 weeks to 14.2 weeks. After the initiative ended, the province’s wait times began to grow.

More recently, Quebec, which has some of the shortest wait times for medical services in the country, contracts out one out of every six day-surgeries to private clinics within the publicly-funded health-care system.

Maher’s monologue, which was viewed by millions online, highlighted the key failings of Canada’s health-care system. If policymakers in Ottawa and the provinces want to fix Canadian health care, they must learn from other countries that deliver universal health-care at the same or even lower cost, often with better access and results for patients.

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