Simple, Powerful, Sustainable Lifestyle Change

LIVE LEAN helps you step-by-step establish a realistic, easy-to-follow, satisfying weight loss plan that reflects your individual needs, food and exercise preferences, abilities and lifestyle. Developed and led by Stefanie Senior, Registered Dietitian, and Trina Lambe, Certified Fitness Trainer, this 12-week GROUP program provides you with the accountability, motivation and support you need to:

Achieve your nutrition, fitness & health goals
Overcome the barriers to a healthy lifestyle
Build habits that will last a lifetime!

Check your HEALTH BENEFITS plan for REGISTERED DIETITIAN coverage.

Includes: 12 weight management classes, 24 fitness classes (optional), personalized meal plan, grocery shopping tour, recipes & much more!

Cost: $585 (or $440 for weight management classes only)

* One-on-one WEIGHT LOSS COACHING also available *

See program description for more details!

Call 416 800 0800 ext. 0 to book your free consultation to learn how LIVE LEAN can help you!

More information & registration:

Stefanie Senior, Registered Dietitian
Athletic Edge Sports Medicine Clinic
121 King Street W, Suite 1100, Toronto, ON, M5H 3T9
T: 416 800 0800 ext. 0 E: info@live-lean.ca W: www.live-lean.ca

Kids Help Phone isn’t an organization devoted to the mental health of children and teams.  Counselors at Kids Help Phone are available 24 hours a day to help guide kids through difficult issues like divorce, depression and bullying. 

On May 6, Kids Help Phone will once again be holding their Walk So Kids Can Talk. Each year the Kids Help Phone raises over $1 million through the Walk So Kids Can Talk. This 5 km walk takes place along the Lakeshore, and is taking place in major cities across Canada. This year’s Walk So Kids Can Talk in Toronto will take place on May 6^th, 2012 at 8am. Participants should go to Woodbine Park at Coxwell and Woodbine an hour before the event begins. 

Like many charity walks, there are lots of participants who are otherwise not particularly physically active.  If you happen to be one of those people, and you have an upcoming walk, how can you get yourself in shape?

To begin with, if you have at least a few weeks before the walk happens, you could start walking on a regular basis.  Start with just 30 minutes, and add about 20% per week until you reach your goal.  Most people walk at a pace of about 5 km per hour.  This means it’ll take you about 4 weeks to reach 60 minutes.

Stretch after each walk.  We don’t actually teach stretching before a walk anymore, as stretching “cold” can increase the risk of injury.  It’s especially important to stretch your calves if the walk your doing has any hills.  Climbing or descending hills puts a lot of strain on the calves.

Wear a comfortable pair of running shoes.  Running shoes are designed to give more support for the arch, and more cushioning for the foot, than regular shoes.  Different foot types may require different types of running shoes, depending on the arch height of the foot.

Taking the steps should make your day at the Walk So Kids Can Talk a comfortable and enjoyable experience. If you are interested in fundraising for the Kids Help Phone Walk So Kids Can Talk you can find more information on the Walk So Kids Can Talk Website. 

If you have any questions about stretching or running shoes, or if you’d like more advice about training for a walk, please give the experts at Athletic Edge Sports Medicine a call at 416-800-0800 or visit www.aesm.ca

LIVE LEAN – lower cost!

We have lowered the cost of LIVE LEAN starting on May 15th, 2012 so that more people can benefit from this 12-week GROUP program that will coach you to success!

LIVE LEAN helps you step-by-step establish a realistic, easy-to-follow, satisfying weight loss plan that reflects your unique needs, food and exercise preferences, abilities and lifestyle. It provides the education, skills, accountability, motivation, and professional and peer support that you need to make simple, powerful and lasting lifestyle changes and reach your health and weight goals.

48-hour program includes: 12 nutrition classes, 24 fitness classes (optional), personalized meal plan, grocery shopping tour & much more!

Cost: $585 (OR $440 for nutrition classes only)

Check your health benefits plan for “Registered Dietitian” coverage.

To register, fill out attached registration form and email it to stefanie@live-lean.ca

Anti-aging Secrets

The older we get, the more we want to slow time and delay the natural aging process. Over time, concerns about weight, skin, hair, pain, memory and chronic disease surface. If you want to feel and look your best and fight the signs of aging, focus on these key secrets to success!

Secret # 1 Pile up on produce. It is no surprise that loading up on fruits and vegetables will help with weight control – they are low in calories and high in fibre and water which help you stay full and prevent overeating. But fruits and vegetables also provide powerful substances that can slow the aging process and promote longevity. These include phytochemicals, antioxidants and other nutrients known to protect against free radicals (unstable molecules that damage cells), limit inflammation, boost your immune system, and decrease disease. For instance, berries are full of Vitamin C, a potent antioxidant that can help you maintain a healthy complexion and ward off wrinkles and dry skin. Dark leafy greens are high in lutein and zeaxanthin, plant pigments that can help preserve eyesight; and potassium, a mineral that promotes bone health and keeps your blood pressure in check.

Secret # 2 Maintain muscle. As we age, we lose muscle, which slows down our metabolism – making us prone to excess fat storage.To help maintain metabolism-boosting muscle:

1. Get adequate protein. Not only does protein keep you full, it helps you build and maintain muscle. Include a protein source at every meal and snack: white, skinless poultry, lean cuts of meat, fish, seafood, eggs, beans, legumes, nuts, seeds, soy, milk, yogurt or low fat cheese.

2. Include strength training. Most people know to exercise, but many people neglect strength-training activities that help preserve and enhance muscle, reduce body fat, and help burn calories more efficiently. Include at least 2 strength-training sessions a week (20-30 minutes each).

Secret # 3 Fit in fat. Some people avoid fat to limit calories – but we need fat to absorb fat-soluble vitamins, keep our skin soft, and fuel our bodies. Food sources of fat have many important roles – nuts, including hazelnuts, pecans and walnuts are full of antioxidants; fatty-fish, including salmon, trout and tuna are high in omega-3s that help reduce heart disease and stroke; olive oil, canola oil and avocado contain monounsaturated fat that helps reduce total and “bad” cholesterol.

Secret # 4 Focus on fibre. Like protein, fibre helps to manage blood sugars, appetite, cravings and weight. Fibre also helps to keep your bowels healthy and reduce the risk of heart disease and diabetes. Women need ~ 25 g of fibre per day. Rich sources include: whole grains, beans, legumes, nuts, seeds and fruits and vegetables.

Take home tips:

• Include protein at every meal & snack
• Include 2-3 servings of milk/alternatives per day
• Choose whole grains vs. white processed grains/starches & sugar
• Eat 2-3 fruits per day
• Eat 1 cup of vegetables at both lunch & dinner (minimum)
• Eat fatty fish 2-3 x per week (3 oz. servings)
• Eat nuts & seeds 3-4 x per week (1/4 cup servings)
• Eat beans & legumes 3-4 x per week (3/4 cup servings)
• Consume 2-3 tsp. of healthy fats/oils per day
• Strength train 2x per week (minimum)

Yours in health,
Stefanie Senior, Registered Dietitian
Athletic Edge Sports Medicine
121 King St. W, Suite 1100, Toronto
Phone: 416 800 0800 ext. 0 Fax: 416 800 0802
Email: stefanie@aesm.ca
Website: www.aesm.ca  
Check out the LIVE LEAN website: www.live-lean.ca

Flat foot is an example of a foot condition that can cause pain to the lower back. Flat foot happens when one or both feet have abnormal arches.  When a person with flat foot stands, their inner foot or arch flattens, and the foot may roll too far towards the instep. This condition results in decreased hip and knee stability and abnormal motion, which can contribute to increased and unnecessary strain on the back.

Plantar fasciitis is another foot condition that may contribute to back pain.  It consists of inflammation of the sole of the foot.  It results in an involuntary change to the foot’s mechanics.  The knee bone being connected to the hip bone (if you remember the children’s song) is the domino effect that Plantar Faciitis causes, and so it can lead to knee, hip and back pain when left untreated.

A sports medicine physician is qualified to find the root and cause of back pain, and should be regarded as an essential part of your seeking relief. This consultation offers you education as to the many causes of back pain, which is the first step in creating your comprehensive medical diagnosis for the treatment of it.  And if it turns out that your back pain is caused by a foot condition such as flat foot or plantar fasciitis, the remedy may be simple AND effective: custom foot orthotics.

Many people wonder if they work.  Those with custom foot orthotics are a good resource for verifying these claims.  But not all orthotics are created equal.  Over the counter foot orthotics are popular because they are inexpensive and available right there on the shelves of most drug stores.  But bear in mind that they can be less effective than custom foot orthotics.

The big difference is the “custom” component of foot orthotic selection.  How could an over the counter orthotic possibly compete with a custom one? The whole point of orthotics is to offer correction to weak or inadequate foot function/support.  The over the counter models may offer comfort and cushioning for the foot, but since everybody’s feet and body are different, a custom-made foot orthotic to realign your posture (and correct your particular overall misalignment) may be superior for offering back pain relief. Custom foot orthotics will provide accurate, measured and proper support for the arch, feet, and legs.  In turn, everything from the spine to feet will be in a better position to function throughout the day.

Still, not everyone with flat foot or plantar fasciitis is a candidate for a custom foot orthotic.

Sports therapy clinics offer both remedies and consultation in this regard as they routinely work with back pain sufferers and sports medicine physicians to diagnose and treat the root cause of back pain.  In cases where back pain is being caused by feet, the treatment might well include custom foot orthotics, if the cause of back pain traces back to issues with the knees, hip or back, sports therapy clinics can also treat those issues.  And if your treatment plan requires a combination of custom foot orthotics, physiotherapy and medication, a sports therapy clinic is your one stop shop for all of these.

For more information about custom foot orthotics for treating back pain please call 416-800-0800 or visit www.aesm.ca

That said, osteoarthritis doesn’t only impact athletes. The Arthritis Society of Canada has recently cited osteoarthritis as the most common form of arthritis, affecting 1 in 10 Canadian adults. While osteoarthritis affects people of all ages, it is most common in adults over the age of 60.

What causes this disease?

Aside from wear and tear and overuse, most commonly associated with athletes, joint injury may also occur in motor vehicle accidents or accidents at work or home.  Athletes with a history of repeated injuries are also the most likely to develop osteoarthritis as they age. Fractures and infections arising from accidents can harm the internal tissues of a joint. Working with a sports therapy clinic can mitigate risk to athletes through preventative education and programs.

Joint wear and tear that simply occurs over time, which is often evident in the elderly, is also a cause of osteoarthritis. Not all elderly people develop osteoarthritis but many do since prolonged wear and tear isn’t always sports related but involves jobs that involve heavy labour and lifting.

The interesting paradox to osteoarthritis though is that inactivity can be just as harmful to the joints as is overuse and joint wear.  This is one of the reasons why osteoarthritis doesn’t only impact athletes.  A lack of exercise and inactivity can weaken the muscles that support joints. Over time, a joint that is underused may also become prone to injury, in addition to being sore and dysfunctional.

Furthermore, joints are only nourished when doing activity.  The motion of the joint moves joint fluid into and out of the cartilage, keeping it healthy.  That’s why activity is so important for joint health and preventing osteoarthritis.

Those carrying excessive body weight are at an increased risk of developing osteoarthritis. When excessive body weight bears down directly on the knees and hips, it causes the kind of joint stress that can lead to osteoarthritis. Diet and nutritional education offered by physiotherapy clinics experienced in treating osteoarthritis can be vital to losing weight and significantly reducing the chances of developing osteoarthritis. 

There are people who are aware of, but ignore, the habits and lifestyles that can lead to osteoarthritis.  Others will develop it having done absolutely nothing to cause it.  Some research suggests that genetic predisposition also plays a significant part in osteoarthritis that is, if your parents had osteoarthritis you may be more likely to develop it than one whose parents didn’t pass down the genes for arthritis.

The only way to prevent osteoarthritis is to heed common causes and preventative measures. These include: exercising regularly, maintaining a healthy body weight, varying your exercise routines, being mindful of any joint pain and exercising vigilance to avoid injuries to your joints. If your job is physically demanding or you’re heavily into sports, invest in your health by working with a sports therapy clinic that can help you to come up with a program to reduce your chances of developing osteoarthritis.

For more information about the causes, prevention and treatment of osteoarthritis please call 416-800-0800 or visit www.aesm.ca

ACL knee injuries may require any one of a variety of surgical procedures. There are also several non-surgical treatment options.  The plan that ends up being best for you depends on the nature and severity of the tear.  Age and lifestyle will also affect your ultimate choice of treatment method.   This important decision should be made by you in consultation with your sports medicine physician.

Whether you opt for or against ACL knee surgery, an experienced sports therapy clinic will be essential to your full recovery.  Progressive physiotherapy and rehabilitation can restore the knee to a state close to where it was before the torn ACL. A custom knee brace is also imperative when treating a torn ACL – with or without surgery – to help stabilize it during recovery. 

A good sports therapy clinic will offer education and a treatment plan that will reduce the likelihood of recurring injury.  But since non-surgical treatment options come with no guarantees after time spent trying to nurse an injury back, many people go for surgery to avoid possible relapses of instability of the knee.  Your team of sports therapy clinic professionals will have valuable input to guide you in knowing which decision is right for you.

Generally speaking, people may choose a non-surgical solution for repairing a torn ACL for circumstances when:

• It is exclusively the ACL that is injured (that is, that the ACL injury is not combined with other injuries in the knee);
• The tear is partial and no instability symptoms are present;
• The individual does not live a physically demanding lifestyle or have a physically demanding job.

The main motivation for having ACL knee surgery is that the procedure prevents future instability.  By restoring the knee’s stability, athletes can resume their participation in their sports, and often, much sooner.  

ACL knee surgery often involves replacing the ACL with a substitute graft made of tendon taken from somewhere in the patient’s body.  This process is called autograft so you could be looking at patellar tendon autograft, or hamstring tendon autograft.

Active, athletic adults or those with a physically demanding job are generally the best candidates for ACL knee surgery.  The elderly generally are better to avoid it.   For those having surgery, rehabilitative therapy should begin before surgery, to make the postoperative recovery easier, and also about 10 days after surgery.

Working with an experienced physiotherapy clinic will ensure reduction of swelling in the knee, as well as improve mobility, prevent anterior knee problems and eventually restore the joint’s full range of motion.

If you have suffered an ACL knee injury and would like more information about your surgical and non-surgical options, please call 416-800-0800 or visit www.aesm.ca

Professional musicians and dancers face common injuries like tendinitis, sprains, muscle strains, carpal tunnel syndrome, neck and back pain, and other orthopedic, neurologic and musculoskeletal conditions.  

Think about the repetitive nature of practice and performance for string musicians, pianists and wind instrument players. It’s little wonder they often suffer from conditions related to overuse of the tendons, ligaments, muscles and joints. Neck and shoulder pain is very common. So is pain in the hands. Dancers tend to face musculoskeletal and orthopedic conditions involving the feet, ankles, hips and knees and are also more prone to injury regarding bones and ligaments such as the ACL.

For these reasons preventative medicine and sports therapy for performing artists are growing.

Occasionally chronic injuries and/or conditions develop as a result of incorrect posture, stress, insufficient rest and excessive force placed upon the bones, ligaments, joints, muscles or tendons. Passion that drives performing artists also tends to produce people so committed to the craft they often tend to accept a lifestyle of injury as easily as they’ve embraced the physical demands placed upon them.  But the two are not the same, and injury left untreated can jeopardize a performer’s career.   Performing artists who ignore early symptoms of an injury or condition and continue working, without allowing conditions or injuries to heal, aren’t thinking of the long term consequences to their body and their ability to work.  Ignoring a small problem now can lead to a larger one later.

Preventative medicine and sports therapy for performing artists can teach them how to avoid injury and reduce the likelihood of a developing an unwanted condition.  Performers can learn techniques for reducing force on joints by selectively strengthening and balancing the muscles needed to perform. Musicians can learn about how different postures reduce muscle tension produced while playing their instruments. Dancers who struggle with osteoarthritis in their hips and knees may receive Durolane injections directly into the joints to lubricate them, relieving pain and inflammation.  Can you imagine how much relief this brings to a dancer otherwise forcing him or herself to continue dancing in pain?

Techniques that both dancers and musicians can adopt include warm up and cool down exercises, stretches, short breaks, adjustments in technique, use of devices and modified foot gear, massage therapy and more. Sports therapy professionals can work with performing artists to stretch and loosen tight areas and strengthen weak ones. Combination treatment options like injections in correlation with procedures for reducing inflammation and blood flow to a targeted region are essential restorative therapies which often remove the need for surgery.

It is not uncommon to see medical personnel from sports therapy clinics present at rehearsals and performances.  These behind the scenes professionals can do wonders to support and enhance performing artists, helping them avoid injury and also mitigating injuries to avoid further damage. Sports medicine is a quickly evolving industry and medical advances are constant. Performing artists stand to increase their rate of long-term success by establishing and building a relationship with a good sports therapy clinic that understands and specializes in treatment of people in their industry.

Sound care now becomes an investment enabling performing artists to increase their level of pain-free comfort, physical strength, enjoyment and longevity within the field they are passionate about — and that many hope to continue well into their senior years.
 
For more information about preventative medicine and sports therapy for the performing arts please call 416-800-0800 or visit www.aesm.ca

There are a number of surgical and non-surgical treatment options for Osteoarthritis sufferers.

Surgical treatment of Osteoarthritis may include:

• Joint replacement
• Bone realignment also known as osteotomy
• The fusing of bones
• Arthroscopy and debridement which involves the cleaning out of bone and cartilage fragments that may be the cause of pain and inflammation.  There is some scientific evidence, however, that this sort of surgery may not give people any material relief in the long term.

Surgery can seem invasive; therefore many Osteoarthritis sufferers prefer non-surgical treatments for relief from Osteoarthritis.  These are also quite effective. Non-surgical treatment options for Osteoarthritis include:

1. Hot and Cold Therapy
2. Medication that relieves pain and inflammation
3. Physical therapy
4. Weight reduction
5. Targeted Exercise, such as that prescribed by a physiotherapist
6. Assistive devices such as custom foot orthotics and custom knee bracing
7. Durolane injections

Durolane injections have become very popular as an alternative treatment for Osteoarthritis and involve injections directly into the joint affected.  Durolane is a gel that contains hyaluronic acid that lubricates joints.  This improves joint-function and range of motion.  Durolane’s cushioning of the joints also brings pain relief to Osteoarthritis sufferers.  These injections are quick to administer and are an innovative drug- free alternative treatment.

As Durolane injections target the affected body part, they may also offer long term relief by helping to delay or reduce the need for hip or knee replacement.   So starting on injections early in the course of osteoarthritis is imperative.  This is why many younger people with osteoarthritis have Durolane injections.
Since Osteoarthritis is a disease that occurs more regularly within the aging population, seniors may prefer Durolane injections as they pose considerably less risk than surgery.  While Osteoarthritis surgeries are performed every day posing minimal risk, many see Durolane injections as a method of avoiding the headache of possible post-surgical complications.  Reactions to anesthesia, bleeding inside the joints, blood clots, blood vessel or nerve damage, damage to cartilage, muscles, ligaments or tendons or infection are unpleasant side-effects that Durolane treatments help Osteoarthritis sufferers avert.  Each individual’s personal circumstances, health and lifestyle will play a role in customizing a treatment plan that works right for them.

In many cases the best treatment for Osteoarthritis can be found in sports therapy clinics that provide regular assistance to athletes and non-athletes who suffer from it. The best sports therapy clinics will likely provide access to a multi-disciplinary medical team. There are many treatment options for Osteoarthritis, therefore you may want to educate yourself and explore several at once.  The additional benefit of sports therapy clinics is one-stop access to a team of professionals who can help in this regard.

For more information about Durolane injections, treatment for Osteoarthritis and alternatives to Osteoarthritis Surgery please call 416-800-0800 or visit www.aesm.ca

Osteopathy Without Borders missions have changed many lives. The Osteopathy Without Borders team consists of Osteopaths and students whose focus is to bring holistic healthcare to developing countries and alleviate the pain and suffering of people around the world.

The goal is to:

• Bring solutions to alleviate pain and heal dysfunctions.
• Create an experience between teachers and students, based on respect, compassion, and a sincere connection.
• Open new doors through supervised clinical internships.
• Create awareness.
• Acquire new ways to treat patients with the help of expert Osteopaths.

For more information about Athletic Edge Sports Medicine and/or Osteopath Tanya Dei Tigli please visit www.aesm.ca. For more information about “Osteopathy Without Borders” please visit http://www.osteopathie-canada.ca/en/page/humanitarian

Treatment for Plantar Fasciitis can include physical therapy, injections, splinting, shock wave therapy, surgery, and custom foot orthotics. The severity of one’s condition usually guides them towards the best treatment option as will their lifestyle, their comfort level and their personal goals for rehabilitation.

Surgery is the most drastic option and should only be considered once all the others have been exhausted.  Plantar Fasciitis surgery may carry risks that include rupture of the plantar fascia, infection, and/or nerve injury that results in numbness in the region. There are also additional complications that may emerge post-surgery. For instance, if the plantar fascia is released too much during the procedure, the arch of the foot might be reduced. In addition, some people still suffer from symptoms and pain related to Plantar Fasciitis after their surgery is performed. A sports medicine physician will be instrumental in determining the best course of treatment.  As they will be very familiar with Plantar Fasciitis treatment, they can acquaint you with the full range of treatment options outside of surgery.

This type of physician may describe options like anti-inflammatory medications, night splints, cortisone injections and shock wave therapy as examples of commonly used non-surgical options.

One extremely simple method of treating Plantar Fasciitis is to wear custom foot orthotics. Unlike over-the-counter-orthotics, custom foot orthotics are custom designed to fit each of the specific individual’s feet.  This presents many benefits:

1. First, custom foot orthotics stabilize each foot, thanks to strategically built structure, they’re like cradles for your feet! And when the foot is stabilized and returns to its optimal alignment, the abnormal pull on the plantar fascia is relieved and can (finally) begin to heal. As the plantar fascia heals, the pain and inflammation begin to dissipate.  Sounds pretty good eh? Guess what, there’s even more….
2. The support of the arch that a custom foot orthotic offers provides the exact amount of arch support each foot needs. When the arch is supported it creates the opportunity for the plantar fascia healing to begin.  A tired arch is a fast track  to Plantar Fascia pain.  A soothed arch is your best friend.
3. Custom foot orthotics will absorb shock to the plantar fascia, cushioning the arch, feet (and heels) and, as a result, your entire body. This significantly reduces weight on the foot and restores the plantar fascia  and arch to a healthy and pain free condition.   This requires a cutout at the heel, to soften the orthotic and provide adequate cushioning.  Most off the shelf arch supports are not built like this.

Understandably, many people suffering from Plantar Fasciitis are able to make a complete recovery using custom foot orthotics.

Why procrastinate? If you have any suspicion you may have Plantar Fasciitis, seeking medical attention as soon as symptoms appear may spare you prolonged pain and a limitation of your activity? Sharp pain in the heel, particularly in the morning or after a period of rest, is one of the common symptoms you’d be wise to seek medical attention for.  It is always easier to solve a problem you catch early.  Remember, “A stitch in time
saves nine!”

For more information about treatment for Plantar Fasciitis including non-surgical treatments and custom foot orthotics please call 416-800-0800 or visit www.aesm.ca