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Why Most Common Neck Injuries Occur and How You Can Avoid Them

Physiotherapy

Neck pain can be such a pain in the neck. This phrase likely came about because neck pain is so common. There are a lot of things that can cause neck pain but some of the most common seem to be poor posture, prolonged positions, and car accidents.

Throughout our lives, our spine develops certain curves that are meant to optimize our function. When we stray from this ideal posture, for example slouching while we sit or poking our head out when we’re on the computer or our phone, we are putting ourselves at risk for pain. It is well studied that poor posture can lead to pain, specifically neck pain. Our heads are surprisingly heavy. Our heads are meant to be carried somewhat in line with our shoulders. When we have bad posture, we are increasing the amount of work the muscles have to do to hold our head up. Having to hold your head up like this puts strain in the joints, muscles and ligaments in the neck which can lead you to experience pain.

We’re all a little bit guilty of sitting or standing with bad posture from time to time, but some of the highest occurrences of posture-related neck pain are seen in office workers. People who work in an office at a desk are at high risk of neck pain because of something called ergonomics. Ergonomics is a term that refers to comfort of the position and equipment in a workplace. There are many aspects of a desktop workspace that could be well or poorly positioned to contribute to the risk of neck pain. Poor positioning of the items on a desktop, and even the chair we sit in, can lead to poor posture. But, ergonomics doesn’t just affect people who work in an office. Having a good ergonomic set up while using your computer at school or at home can help you reduce the risk of neck pain.

Another common cause of neck pain is repetitive movements. This type of neck pain is typically experienced by people who have more labour-intensive jobs. Repetitive movements, especially with heavy loads, test the limits of our muscle strength in our neck, upper back, and shoulders. This goes for any part of our bodies, but if we don’t have the muscle strength to perform the task the way we are asking it to perform the task, the muscles can become irritated and painful. This is especially true when we are performing the task with improper technique or poor posture. The way we address this is by correcting technique and making the muscles needed for the task stronger. We often also refer to pain related to repetitive movements as overuse.

According to the Government of Canada, there were over 100,000 car accidents in Canada (excluding Quebec) in 2020 that lead to at least minor injury. Car accidents can lead to many different injuries in many different areas of the body and are sometimes dependent on the severity of the crash. Even minor car accidents can cause neck pain. Because the only thing in our upper body that is not strapped down by a seatbelt is our head and neck, they can be more susceptible to injury. When our head and neck are subject to a quick acceleration or deceleration force, we call it whiplash. Whiplash can also happen from activities other than car accidents. While whiplash is occurring, our muscles contract to protect the joints and ligaments from injury.

Sometimes the force from the crash is higher than the muscles can resist, which can lead to muscle, ligament, or bone injuries. Even during a minor accident, the muscles have been working hard to protect our neck from injury and become upset as well. We call this muscle guarding. The best treatment for muscle guarding in the early days after the accident is light movement and general rest. But, if you rest too long, the muscles can start to lose the muscle strength that they had before the accident and you can have lingering pain for longer than normal injury healing timelines. This persistent neck pain can be explained similarly to posture-related and repetitive movement type neck pain. Our neck muscles no longer have the strength to perform their usual tasks and they start to become upset. The best way to treat neck pain from whiplash injury is to restrengthen our muscles.

The best medicine for most things is prevention. This means taking care of our bodies before we have pain or injuries. We can prevent most types of neck pain by improving our posture, our ergonomic setup and strength training. To check your posture, either back up against a wall or lie flat on the floor. Your calfs, buttocks, shoulder blades, and head should be touching the wall or floor. There should be a little bit of space between your lower back and the wall/floor and your neck and the wall/floor. Of course, this won’t work perfectly for everyone because we come in many different body types. Another, but slightly more complicated way you can check your posture is by comparing certain landmarks on the body to a plumb line or a string hanging straight down from the ceiling. See the image below to help you with this. This is the average ideal posture. Having a posture like this can prevent neck pain from coming on in the first place.

But what can we do when we already have neck pain? Like mentioned above, it’s partially dependent on how neck pain started in the first place. Improving poor posture is often the first step. Improving an ergonomic setup and correcting the technique of repetitive or labour intensive jobs can also help treat existing neck pain. To help maintain better posture and improve work capacity, we need to strengthen our posture muscles. When we strengthen our posture muscles, we typically target the deep stabilizing muscles in our neck, and the muscles around our shoulder blades. We want to strengthen the posture muscles so that it’s easier to maintain good posture. We also want to make sure the joints in our upper back, neck and shoulders are moving well. Try these exercises to help improve your posture and start strengthening your posture muscles.

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Feb 3

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‼️ N E W • B L O G • A L E R T ‼️ 

We are now 1 month into New Year’s Resolutions. 
Are you looks for tips for long term success? 💁 ✅

Making a resolution or setting a goal is the first step in making a change to your lifestyle or behaviour. Goals can be big or small, short or long term and they can be geared towards creating a new habit or reducing one we already have. Whether you want to get more sleep, eat better, or be more physically active, your goals will be the stepping stones to get you on the right track!

Check out of website to read the full blog post on how you can remain successful with your New Year’s resolutions! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Feb 2

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🌟 ASM SPOTLIGHT: INTRODUCING SYLYANNE 🌟 

Sylyanne Foo graduated from the University of Alberta with a Master of Science in Physical Therapy. Previously, Sylyanne completed a Bachelor of Science in Environmental Sciences with Distinction.
 
Sylyanne is passionate about working with clients of all ages and activity levels – she will take the time to understand how your injury is impacting your life and work with you to meet your own unique goals. Taking the time to set specific goals will allow her to appreciate what is important to you and to integrate rehab into your daily routine. Sylyanne’s goal is to empower each individual by helping you understand and manage your injury/condition and by providing tools and the latest evidenced-based treatment to aid in your own recovery. Her treatment style emphasizes education, manual therapy, exercise prescription, and self-management techniques, to optimize recovery. She is also determined in staying up to date with the latest evidence-based treatment through research and continuing education courses. Sylyanne has been fortunate enough to have experiences in acute care/ICU, community neurorehabilitation, geriatrics and orthopaedic settings throughout her education.
 
Outside of work, Sylyanne loves to spend time with her two senior dogs (Milo and Bella). Sylyanne enjoys different ways to stay active, such as running, hiking, biking, skiing and snowboarding, ice skating, and volleyball. Sylyanne also loves having a good brunch, spending time outdoors, and exploring different travel destinations. Her goals for 2023 is to complete a marathon and continue to be involved in the community through skating lessons and volunteering. 

☎️ Call today to book with Sylyanne!
(780) 229-0174

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Jan 30

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MOBILITY • MONDAY

“Mobility Monday” is making a comeback this week to feature “Around the World”
Thoracic Rotation 🌎 

Get your week started with the exercise above to help improve the mobility of your mid back.

Remember to listen to your body when attempting the above. 👂  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Jan 26

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We pride ourselves on providing the best possible care for our patients and clients 👥

Returning people to full function in their every day lives and increasing people’s quality of life is what we strive for 

We are so glad that we can help get people back to what they do!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Jan 24

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E X E R C I S E • O F • T H E • W E E K

This week we are featuring a thoracic rotation exercise that combines lower body and upper body mobility.
Get moving this week and give it a try!
Remember to listen to your body when attempting the above.  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Jan 18

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⭐️ ASM SPOTLIGHT ⭐️ 

Welcome Tannis, PT, to the ASM Team!
Here’s a bit about Tannis..

“I grew up in the Edmonton area playing soccer and Ukrainian dancing which I competed competitively in for 15 years. I gained a passion for rehabilitation growing up as an athlete and experiencing how difficult it was to be sidelined by an injury. This increased my drive to want to be a part of someone’s journey to recovery.

I am a recent graduate from the University of Alberta. While studying at the University of Alberta I completed a Bachelor of Kinesiology majoring in Physical Activity and Health as well as a Masters of Science degree in Physical Therapy. 

My goal is to assist you in getting back to what you are passionate about.  I value making my clients the priority and finding ways to integrate what they love into their rehab programs. I believe in being an advocate and assistant into getting individuals back to what is most important to them by using a client-centered approach. Utilizing an active approach to treatment with the combination of manual therapy is an integral part of that.

My main interests are sports medicine, pediatric care, and chronic pain. When not in the clinic I spend my time travelling, camping, on the mountains, and spending time with friends and family.”

Call today to book with Tannis!
📞 780-229-0174 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Jan 17

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💆Benefits of massage therapy💆‍♀️

Massage therapy has many benefits. Regular treatments can help in managing a person's pain, muscle soreness, and tension, allowing for a better quality of life. Whether seeking treatment to improve performance, promote recovery, or alleviate muscle soreness, massage therapy can offer benefits to a variety of individuals.

Looking for massage therapy treatment?
Call us today 📞 780-460-9977 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Jan 9

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🦶 PLANTAR FASCIA STRETCH 🦶 

Are you experiencing plantar fascia pain (pain underneath your foot)?
Try our featured stretch above!

Remember not to push into pain. The stretch above is meant to be strong but comfortable.
Looking for further assessment and treatment of your foot pain?!

Call us today to book in to see one of our trained therapist to help you with your pain.  #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegAT #yegathletictherapy #athletictherapist #occupationaltherapyyeg #occupationaltherapy

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Jan 6

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👆👆

Ever wonder what to expect from your physiotherapy or athletic therapy session? 

Call us today to book your initial assessment so we can help you get back to what you love!

📞 780-229-0174

#yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegAT #yegathletictherapy #athletictherapist #occupationaltherapyyeg #occupationaltherapy

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Jan 4

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✨ Happy New Year! ✨

Are you looking for a successful way to increase your exercise levels this year?

Here are some TIPS for if your New Years Resolution is to exercise more!

1. Take it slow! Start with lighter weights and lower intensities and build up SLOWLY

2. DON’T push through pain. Find a modification or a different exercise to target the same muscle groups 

3. It’s not ALL or NOTHING. Missing the gym doesn’t mean you should give up on your goals!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #newyears #newyearsresolution

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Dec 27

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NEW BLOG ALERT ✍️

How to relieve joint pain

Joint pain is a common symptom that affects a large portion of the population.
The ways in which our joints move can be complex and requires a proper assessment to determine exactly what is leading to joint pain.
Having joint pain that is affecting your day-to-day routine? Call us today to book your assessment! See our website for the full blog! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Dec 23

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🎄CONTEST ALERT🎄

We are gifting YOU the opportunity to improve your fitness and wellness with ASM’s 12 Days of FITMAS!
.
.
🎄Today our gift to you is… 12 mountain climbers! 🎄
.
.
HOW IT WORKS:
🎁 For every day you share our reel you will earn ONE entry into our draw!  Want to increase your chances?! You can also earn a BONUS entry for each day you post a story of yourself trying our challenge! 

Make sure to take us in your shared story or your own entry for a chance to win our greens prize…. A $100 GIFT CARD TO @acecoffeeroasters 

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Dec 23

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H O L I D A Y 🎄H O U R S

ASM North and South are modifying their hours next week for the holiday season.
Call today to book 📞 780-229-0174
Happy Holidays! 🎄  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Dec 22

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🎄CONTEST ALERT🎄

We are gifting YOU the opportunity to improve your fitness and wellness with ASM’s 12 Days of FITMAS!
.
.
🎄Today our gift to you is… 11 triceps dips! 🎄
.
.
HOW IT WORKS:
🎁 For every day you share our reel you will earn ONE entry into our draw!  Want to increase your chances?! You can also earn a BONUS entry for each day you post a story of yourself trying our challenge! 

Make sure to take us in your shared story or your own entry for a chance to win our greens prize…. A $100 GIFT CARD TO @acecoffeeroasters 

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Dec 21

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🎄CONTEST ALERT🎄

We are gifting YOU the opportunity to improve your fitness and wellness with ASM’s 12 Days of FITMAS!
.
.
🎄Today our gift to you is… 10 squat jumps! 🎄
.
.
HOW IT WORKS:
🎁 For every day you share our reel you will earn ONE entry into our draw!  Want to increase your chances?! You can also earn a BONUS entry for each day you post a story of yourself trying our challenge! 

Make sure to take us in your shared story or your own entry for a chance to win our greens prize…. A $100 GIFT CARD TO @acecoffeeroasters 

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

advantagesportmedyeg

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Dec 20

Open
🎄CONTEST ALERT🎄

We are gifting YOU the opportunity to improve your fitness and wellness with ASM’s 12 Days of FITMAS!
.
.
🎄Today our gift to you is… 9 push-ups! 🎄
.
.
HOW IT WORKS:
🎁 For every day you share our reel you will earn ONE entry into our draw!  Want to increase your chances?! You can also earn a BONUS entry for each day you post a story of yourself trying our challenge! 

Make sure to take us in your shared story or your own entry for a chance to win our greens prize…. A $100 GIFT CARD TO @acecoffeeroasters 

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy
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EDMONTON

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Phone: (780) 229 0174

Fax: (780) 498 6024

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Mon-Thursday 7am-7pm

Friday: 7am–4pm

Saturday: 8am-3pm

Sunday: Closed

ST. ALBERT

#101, 190 Carleton Dr.

St. Albert, AB T8N 6W2

Phone: (780) 460 9977

Fax: (780) 460 9978

Clinic Hours:

Monday-Thursday: 7am-7pm

Friday: 7am-4pm

Saturday: 8am-3pm

Sunday: Closed

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