National Kinesiology Week

 

The Exercise Specialist (kinesiologist) at the Leduc Beaumont Devon Primary Care Network can help you with cardiorespiratory health, cognitive capacities including mental health, ergonomics, functional abilities, weight gain and obesity, and safe return to sport. To access their services, ask your family doctor for a referral. 

https://lbdpcn.com/programs-2/team-based-care-program/

From daily pain to daily gain – how accessing the right care changed a life

From daily pain to daily gain – how accessing the right care changed a life

 

Lynn had been dealing with discomfort in her legs and feet for several years and, like many, chalked it up to the joys of ageing. She became used to not sleeping because of the pain running down her legs and feet at night and feeling miserable all day from the pain. As the intensity of the pain grew, it affected every aspect of her life. She stopped doing activities she once enjoyed because the pain was too much. It wasn’t an excuse for not exercising; it was a definite reason not to remain physically active. Like many, she felt like rest would help, when in fact, it did the opposite. “The more I did nothing, the worse the pain was,” remembers Lynn. She was quick to add that doing nothing was the worse thing she could have done.

Lynn lived with this hardship much longer than she needed to. She didn’t want to sit around any longer, watching the pain take over her life. Hoping for relief, she went to a massage therapist. The massage therapist suggested a chiropractor instead. Lynn found herself at the chiropractor’s office three times a week and felt even sorer after each visit. X-rays showed arthritis had set in. She tried the fixes she knew about first, but massage and chiro were not helping. Lynn eventually talked to her family doctor, who recognized the type of support Lynn needed and recommended she see Adrien, the exercise specialist at the Leduc Beaumont Devon Primary Care Network (PCN).

Even though the doctor’s referral was sent to the PCN when COVID-19 first appeared in Alberta, and we faced our first period of business shutdowns and self-quarantine, Lynn was able to see the PCN exercise specialist right away and in-person at the PCN office. Lynn was put through a complete exam of her back, hips, posture, and gait analysis, given coordination and balance tests, as well as manual muscle testing for her lower body. Adrien determined that Lynn’s symptoms were valid, and she was suffering a high level of pain, considering the severity of her symptoms. Following the assessment, Adrien provided Lynn with specific exercises known as the McGill Big 3 for core strengthening and online workout videos, specifically certain ones Adrien has posted on the LBD PCN YouTube channel.

Adrien provided Lynn with the tools she needed to start on the path back to health. Adrien prescribed exercise, and, in Lynn’s words, even though she doesn’t like being told what to do sometimes, she took Adrien’s advice and got to work. Lynn committed to exercising every day, and after only about 6 weeks, she is thrilled to say that the constant pain is gone. If she tweaks something or moves too quickly the wrong way, she can feel it still there, but the daily pain is no longer. Lynn only had to see Adrien at the PCN twice; that’s all it took for Lynn to understand what she needed to do.

Both Lynn and Adrien are happy with her progress and agree that she doesn’t need to continue coming to the PCN, “I’m done with him,” Lynn laughs, referring to Adrien and his expert advice and support. She was prepared with the knowledge and tools Adrien provided, including teaching Lynn to be accountable to herself. “Sometimes things go sideways in life, and we need someone to tell us what to do to get back on track,” Adrien assured Lynn that if she ever needs help again, the PCN door is always open.

Lynn is grateful that her family doctor referred her to see Adrien at the PCN and thrilled he could help her out of a life of pain and misery. “Adrien gave me the tools and a plan for managing my pain. My gains are achieved through exercise and sticking to it. I am grateful for his inspiration and knowledge and will take them forward with me as I continue to grow stronger.”

If you would like to access the Exercise Specialist’s services at the Leduc Beaumont Devon Primary Care Network, please talk to your family doctor, and ask for a referral.

November is Fall Prevention Month

Every year, 1 in 3 Alberta seniors will fall.

Take action to reduce your risk.

Falls are the leading cause of injury among older adults. The older we get, the greater the risk of falling becomes. Our bodies naturally change with age, and these changes affect the way we feel, move, and behave. 

• Older adults with muscle weakness are 4-5 times more likely to fall.
• Try to do 30 minutes or more of physical activity at least 5 days each week.
• Walking, dancing, Tai Chi, and cross-country skiing are a few great ways to be active.
  

A fall can have a devastating and lasting impact on an individual resulting in injury, chronic pain and a reduced quality of life. Even without an injury, a fall can cause a loss in confidence and a reduction in activities for older adults.

• Older adults with low vision are 2.5 times more likely to fall.
  
• A comprehensive eye exam will test your vision and look for issues like glaucoma and cataracts.
  
• Alberta Health Care covers the cost of eye exams for adults 65 and older.
  

Some medications can also put you at risk of a fall.

• Seniors taking more than 3 - 4 medications are at a higher risk of falls.
  
• Some prescriptions, over-the-counter medications, vitamins, and herbal supplements can increase your risk of falling.
  

These actions can help you prevent a fall and stay independent:

• Learn more about how to lower your fall risk to prevent yourself from falling or falling again.
• Talk with a physiotherapist to get the best walking aid for your needs.
• Exercise to improve your strength and balance.
• Talk with a physiotherapist or our PCN Exercise Specialist about exercise to improve your balance.
• Talk to your health care provider if you are worried about falling, especially if it stops you from being active.
• Do 30 minutes of physical activity five days a week strengthening your muscles can reduce your risk of falling - our PCN Exercise Specialist can provide guidance and exercise routines.
• Keep active to improve strength and balance. 
• Talk with your doctor or health care provider about managing the need to rush to the toilet. Rushing could increase your risk of a fall. 
• Talk to your podiatrist or doctor if you have numbness in your feet; numbness can cause a fall.
• Review your medications, vitamins, and supplements with your pharmacist or doctor yearly or if  your prescription changes or new medications are added. 
• Talk to your doctor or pharmacist about medication side effects or causes of light-headedness. Sometimes an adjustment of dosage or type of medication can help.
• Are you sad or have concerns about anxiety or depression? Talk to your health care provider or doctor about how you are feeling.
• Visit an eye doctor yearly to check your eye health. Poor vision or a change in vision can increase the risk of a fall.
• Wear proper shoes, especially outside. Take extra care when walking on snow or ice-covered sidewalks or parking lots. Learn the "Penguin Walk".

Take this online assessment quiz to see if you are at risk of a fall.

Health care providers can print paper copies of this quiz, here.

Learn more at https://www.fallpreventionmonth.ca/

June is Recreation and Parks Month!

In support of June is Recreation and Parks Month and our friends at the City of Leduc, our PCN Exercise Specialist Adrien encourages you to get outside and discover all of the recreation opportunities in Leduc. In this short video, Adrien shows you to the outdoor fitness area at William F. Lede park near Telford Lake.

For more information about the outdoor fitness area, please visit: https://www.leduc.ca/william-f-lede-park/lede-park-outdoor-fitness-area

Help with sciatic nerve pain

Leduc Beaumont Devon Primary Care Network Exercise Specialist Adrien shows you some stretches and exercises for those with sciatic nerve pain, also called sciatica. You will need a chair and a stool or step for this activity. Coach Luna keeps an eye on Adrien and approves of his techniques.

Watch the video by clicking the image, below.

If you are new to physical activity, if you are returning to physical activity after injury or illness, or if you have a medical condition that might make physical activity difficult, please consult with your family doctor before starting a physical activity program. Adrien also suggests that if you are at risk of falls, please have someone present with you while you do the falls prevention exercises.

If you have questions for Adrien, please add a comment on our YouTube channel. Also, please subscribe to our channel so you can get notification as Adrien adds more videos.