Health
Gardening Pain-free from Pursuit Physiotherapy
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.
Fraser Institute
Here’s your annual bill for public health care
From the Fraser Institute
Notably, the amount paid by the average family has increased by 239.7 per cent since 1997 (the first year of available data).
According to a recent survey by Statistics Canada, almost half of Canadians said that rising prices are affecting their ability to meet day-to-day expenses. At the same time, Canadians are increasingly aware of their significant tax burden, with 74 per cent feeling the average family is overtaxed. This is not surprising given the average Canadian family spends more on taxes than food, clothing and shelter combined.
However, one contributor to this growing tax burden remains hidden—the price we pay public health care. You read that right. Public health care is not free—but it’s very difficult to figure out exactly how much we pay for it on an individual or family basis.
This is primarily because our public health-care system is funded through general government revenues. In other words, there’s no dedicated tax that fully funds the system. Our income taxes, sales taxes, business taxes and other taxes get poured into a fiscal vat, from which governments take a generous portion for health care.
While it’s easy enough to gauge total health-care spending by governments ($225.1 billion) or how much was spent per Canadian ($5,614), it remains nearly impossible for Canadian families of different sizes and incomes to calculate how much they contribute towards that vast amount.
But a recent study helps us get a general idea. According to the study, an average family of four (two parents and two children) with an average income of $176,266 will pay an estimated $17,713 (in taxes) for public health care this year. Single Canadians, with an average income of $55,925, will pay $5,629. Of course, these amounts vary by income with the poorest 10 per cent of income earners paying $639 while the top 10 per cent pay $47,071.
Notably, the amount paid by the average family has increased by 239.7 per cent since 1997 (the first year of available data). This increase is 3.1 times greater than the rate of inflation, 2.2 times greater than food cost increases, and 1.6 times greater than housing costs increases. And crucially, the cost of public health care for the average family has increased 1.7 times faster than their average incomes grew during the same period.
These figures are not only important for families who are interested in how their tax dollars are spent, they are one very important side of the equation when trying to understand whether we receive good value for our health-care dollars. Moreover, as politicians continue to promise ever increasing health-care spending to fix our crumbling system, it’s crucial for Canadians to understand exactly how that spending impacts their wallets.
One thing is clear. With nearly an $18,000 price tag for the average family of four, Canada’s public health-care system is anything but free.
Author:
Crime
Actor’s Death Raises Alarm about Off-Label Anesthetic
From Heartland Daily News
By Kevin Stone
A federal court has indicted and charged five individuals for contributing to the death of actor Matthew Perry by providing him with the anesthetic ketamine.
On October 28, 2023, Perry was found floating face-down in his hot tub. An autopsy later revealed his death had been caused by “acute effects of ketamine.” Perry, a star of the television show Friends, had long struggled with addiction.
Charged in the 18-count indictment are Perry’s personal assistant, Kenneth Iwamasa; two doctors, Salvador Plasencia and Mark Chavez; and two other individuals, Erik Fleming and Jasveen Sangha. Sangha was known as the “Ketamine Queen” who is accused of running a North Hollywood “stash house.”
Multiple Players Charged
Documents filed by prosecutors claim Perry’s assistant and an acquaintance worked with the two doctors and the drug dealer to provide tens of thousands of dollars worth of ketamine to fuel Perry’s addiction. Fleming coordinated the sale with Sangha, prosecutors say.
Iwamasa provided at least 27 ketamine injections to Perry in the five days leading up to his death, according to the prosecution. Chavez admitted selling ketamine to Plasencia for redistribution to Perry by falsifying information to a distributor and then using a prescription written in the name of a former patient.
When Plasencia texted another doctor about how much to charge Perry for the ketamine, he wrote, “I wonder how much this moron will pay,” and “Let’s find out,” prosecutors say. The trial date for Chavez and Plasencia is set for March 4, 2025.
Binge-Use Temptation
Ketamine is a dissociative anesthetic that can produce hallucinogenic effects. Ketamine is also used as a pain reliever and for the relief of treatment-resistant depression.
Some people use ketamine as a recreational drug for its ability to induce hallucinations. The effects of ketamine are short-lived, and users may rapidly develop tolerance to the drug, leading some to binge-use it.
Celebrity Power, Vulnerability
Ketamine is widely accepted as safe and effective for use as an anesthetic in a clinical setting. Off-label uses of the drug that may lead to abuse have led to rising concerns.
A recent New York Times article questioned the drug’s safety for off-label use in the wake of Perry’s death. Although ketamine ordinarily carries no more risk than other anesthetics, pain relievers, and antidepressants.
Celebrities can use their fame and wealth to circumvent effective safeguards against over-prescription and abuse, says Devon Herrick, a health economist.
“Physicians have significant leeway to prescribe FDA-approved medications off-label,” said Herrick. “Some off-label therapies later become mainstream, while others fall out of favor. What makes Matthew Perry’s situation unique was his celebrity status. Similar to the experience of Michael Jackson, Perry was able to enlist the help of physicians willing to provide him with a risky drug therapy not appropriately monitored.
“It’s unlikely a noncelebrity patient would be able to find a doctor willing to administer an anesthetic in their home,” said Herrick. “The lure of both money and bragging rights to say they’re a celebrity doctor likely culminated in Perry’s demise.”
Off-Label Benefits
Ketamine was developed as an anesthetic agent and was found to help treat some mental health conditions through off-label use, which is a common procedure, says Jeffrey Singer, a senior fellow at the Cato Institute who defends off-label use of the drug.
“Roughly 20 percent of all drugs prescribed in the U.S. are for off-label uses,” said Singer. “The [Food and Drug Administration, FDA] has always deferred to clinicians and clinical researchers on how to use drugs off-label. Once the FDA approves a drug for a particular indication, it permits clinicians to use it for any other indication where clinicians and clinical researchers believe the drug can be helpful.”
This real-world experience brings important knowledge, says Singer.
“As clinical research and clinical experience continue, such off-label drug use can lead to subsequent therapeutic advances,” said Singer. “However, clinical researchers often discover over time that specific off-label uses do not work. Over time, we should learn a lot more about what conditions ketamine works best for and what are the optimal ways to use it for those conditions.”
The system is working, says Singer.
“There is no reason why the FDA should add to the already cumbersome regulatory regime by requiring further approvals for off-label uses,” said Singer. “The FDA should leave the off-label uses of drugs to clinical researchers, clinicians, and the civil tort system.”
Black Market Problem
Adding new legal barriers to ketamine prescription would probably drive those wishing to abuse the drug into the black market, where its use would be wholly unmonitored and more dangerous drugs are also readily available, says Singer.
“People are already getting ketamine in the black market, along with other psychedelics such as MDMA, psilocybin, DMT, and magic mushrooms,” said Singer. “If the FDA further restricted online sales [of ketamine], it would only intensify profits in the black market and drive people to the black market, where the purity and strength of these drugs are less certain.
“We already have seen reports of black market MDMA—“ecstasy” or “Molly”—being laced with fentanyl,” said Singer. “Further restricting online sales of ketamine—or limiting its off-label use by licensed clinicians—will only make it more dangerous for people who continue to use ketamine. But it will not prevent them from using it.”
Kevin Stone ([email protected]) writes from Arlington, Texas.
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