This is the first part of instalment 5 of a 6 part series focusing specifically on low back pain. By educating patients about their low back pain we can provide the tools to help them understand it and feel empowered to take an active role in their care plan. This lays the foundation for them to regain a locus of control and develop the confidence to return to doing the things they love. What is chronic low back pain?
Chronic low back pain is, by definition, back pain that has persisted for greater than three months; we’ve drawn a line in the sand and if you have pain for greater than three months, you’re chronic. Sounds bad doesn’t it? However, chronic does not mean forever, its simply a descriptor of the time frame for this current episode. This certainly does not mean you can’t improve and go back to doing the things you love. People experiencing chronic low back pain may just need a different and more individualized approach to managing their pain compared to someone experiencing an acute episode of pain.
The vast majority of information, although presented in a very convincing fashion as fact, isn’t always accurate or in accordance with current evidence-based guidelines. So, how do we know if what we’re reading is opinion or more sound information based off of high-quality scientific studies? If you can’t tell by now, it is abundantly clear that there is a knowledge gap between the abundance of research and patient beliefs concerning low back pain. Chiropractors and physiotherapists are in a unique position within healthcare to solve this problem. Evidence-based practitioners should act as guides when it comes to spreading credible information about musculoskeletal diagnoses. Educating patients in order to change their longstanding beliefs about things such as low back pain can promote a more optimistic relationship with pain and ultimately help patients regain a locus of control over their health. Watch for the next instalment when Dr. Cutting examines the difference |
 | At Mackie Physiotherapy we have developed a type of stretching called Neurofascial Stretching. All of our physiotherapists have been trained in this technique, and can assist you by performing these stretches in specially-designed appointments. This stretching technique is useful for athletes looking to improve flexibility, as well as for those looking to improve or maintain mobility. |
Neurofascial stretching is a unique means of achieving greater flexibility. It works to create improved symmetry around the joints for superior joint performance.
- Aging and/or inactivity can result in increased compression and friction in joints due to the tightness in connective tissue and muscles.
- Neurofascial stretching has the ability to improve flexibility and decrease pain and friction in joints and fascial tissue.
- Concerns regarding tightness and pain in the neck, shoulders, low back, hips, knees, and ankles can all be addressed with neurofascial stretching.
- Essentially, any sport requiring flexibility will benefit from neurofascial stretching.
- Neurofascial stretching can be used as a preventative measure against adaptive tightness, which may lead to joint pain and disability. This is especially useful for those people who work in seated positions for long portions of the day.
Here at Mackie Physiotherapy we are always happy to help!
If you would like to book a neurofascial stretching appointment, you can contact us at either clinic, or use our online booking tool.
Arlington location at (306) 955-7888 or mackiephysio@shaw.ca
Evergreen location at (306)952-6277 or mackieevergreen@shaw.ca
Our receptionists would be more than happy to book an appointment for you and get you on the road to recovery!
Arlington location at (306) 955-7888 or mackiephysio@shaw.ca
Evergreen location at (306)952-6277 or mackieevergreen@shaw.ca
Our receptionists would be more than happy to book an appointment for you and get you on the road to recovery!
1/17/2021 0 Comments
Low Back Pain Series: Volume 4
 | My name is Dr. Robert Cutting and I am the sole Chiropractor working alongside the team at Mackie Physiotherapy. When it comes to treating patients, I believe in taking an evidence-informed approach to care. Evidence-informed care takes into account the best available evidence, a patient’s preferences and my own clinical knowledge and experience. There certainly is no “one size fits all” when it comes to treating an individual’s musculoskeletal complaints. It’s important to approach each case on an individual basis, and treat based on the individual’s needs and with their specific goals in mind. |
This is installment 4 of a 6 part series focusing specifically on low back pain. By educating patients about their low back pain we can provide the tools to help them understand it and feel empowered to take an active role in their care plan. This lays the foundation for them to regain a locus of control and develop the confidence to return to doing the things they love.
So what does mechanical back pain mean & how do I as a Chiropractor at Mackie Physiotherapy address it? First and foremost we need to understand that greater than 95% of low back pain cases that walk into a Chiropractor or Physiotherapist’s office are NOT considered a serious condition. Now, do I mean we shouldn’t take it seriously…? Well of course not, everyone’s pain experience is individualized and serious to them; it influences your day-to-day routine and may even impact you from being able to do the things you love. |  |
What I do mean is that your “source of pain” is rarely due to a sinister reason such as an infection, fracture, or malignancy (tumor) that would warrant immediately referral to your family doctor or even the emergency room. Back pain from sinister sources is very rare.
However, chiropractors are extensively trained to recognize the signs and symptoms of serious causes of low back pain. Once these serious causes or “red flags” have been ruled out and it’s determined that no specialist referral or advanced imaging is necessary to confirm a diagnosis, we can confidently consider the patient’s low back pain to be from mechanical sources. Now, I use the word mechanical but by no means do I want you to consider your body the same as a machine or car - just because you have pain and a potentially sensitized structure contributing to that pain, doesn’t mean you can just swap it out for a new younger model with leather heated seats, more horse power, and slick rims. It also doesn’t mean experiencing low back pain now means you “have a bad back” or that you’ll have to live with this pain forever. I like to explain to my patients that even though you’re in pain, you back is normal, just currently sore.
However, chiropractors are extensively trained to recognize the signs and symptoms of serious causes of low back pain. Once these serious causes or “red flags” have been ruled out and it’s determined that no specialist referral or advanced imaging is necessary to confirm a diagnosis, we can confidently consider the patient’s low back pain to be from mechanical sources. Now, I use the word mechanical but by no means do I want you to consider your body the same as a machine or car - just because you have pain and a potentially sensitized structure contributing to that pain, doesn’t mean you can just swap it out for a new younger model with leather heated seats, more horse power, and slick rims. It also doesn’t mean experiencing low back pain now means you “have a bad back” or that you’ll have to live with this pain forever. I like to explain to my patients that even though you’re in pain, you back is normal, just currently sore.
 | So what do I mean by “mechanical?” It means that there may be a nociceptive driver (i.e. receptors within a structure are causing pain signals to be interpreted by your brain) somewhere within the neuromusculoskeletal system. Neuromusculoskeletal… say that 10 times fast. What could have happened is some initial insult to the system (ex. lifted a weight you may not have been ready for, twisted the wrong way and felt a catch, sat at your desk for 8 hour and when you got up you felt sore, etc.) may have irritated a structure in your body such as a joint, muscle, tendon, ligament, bone, bursa or nerve. |
We know that any pain experience can be viewed as serious to the individual experiencing it, and we know more than just mechanical culprits play into it as well. Ask yourself this, have you ever gotten a poor nights sleep that made even the simplest things seem unbearable or made you irritable towards people or tasks that any other day seem simple? Perhaps you have a stressful deadline to achieve at work that put additional strain in your life that made you want to shut everyone out. These sorts of things can add pieces to the puzzle that is your current episode of low back pain. We also know low back pain, like a headache, is an episodic condition that can come and go.
As pain persists it becomes less about tissue damage and more about the stressors in your life or something in particular about you that can make you more sensitive to your pain. Remember, pain is normal but what happens when it persists is that we get better at it. In a sense, we have an over-reactive system. Its easier for the pain to be “triggered’ and multiple things in our lives can contribute to this. It’s not just about muscles, tendons and joints (although they are sometimes important). It’s everything in our lives. For example, athletes are more likely to get injured when they have a lot of physical / mechanical stress. That is what most people would expect. But they are also more likely to get injured when they have a lot of academic and/or psychological stress as well.
As pain persists it becomes less about tissue damage and more about the stressors in your life or something in particular about you that can make you more sensitive to your pain. Remember, pain is normal but what happens when it persists is that we get better at it. In a sense, we have an over-reactive system. Its easier for the pain to be “triggered’ and multiple things in our lives can contribute to this. It’s not just about muscles, tendons and joints (although they are sometimes important). It’s everything in our lives. For example, athletes are more likely to get injured when they have a lot of physical / mechanical stress. That is what most people would expect. But they are also more likely to get injured when they have a lot of academic and/or psychological stress as well.
 | Look at pain as the overflowing of a cup. Many things contribute to what is in that cup. You can have a lot of physical, mechanical, emotional and social stressors and have no pain. But at some point a sudden increase in one of those stressors, or a new stressor, puts you just over the edge and the water flows out and now you have pain. Often people will have more pain when there are changes in the stressors in their life. It is the inability to adapt to the new stressor that contributes to pain and not necessarily the amount of the stressor in your life. Pain occurs when we fail to tolerate and adapt to all the stressors in our life. In general we say that the cup is filled by the BIO-PSYCHO-SOCIAL factors in our life. In other words, all areas of our life make up the cup. We need to keep that cup from overflowing to stay out of pain! |
It's Not All In Your Head
As soon as people start talking about emotions, psychological factors or the brain the assumption often slips in that we are saying your pain is now just in your head. Just because psychological factors or the brain is involved does not mean the body is not important or the pain is imagined. In fact, the brain and psychological factors can amplify your physical factors. This is a very important concept that people need to understand! For example, you might be forced to sit at a desk all day for your job and typically experience a little bit of “back-soreness” here and there, nothing unbearable, you manage it well and it tends to go away just as quickly as it showed up. However, if you are stressed and sitting somewhere where you are worried you will often “feel” your back-soreness more and may not be able to manage it as efficiently. This is not just in your head. If you are in a situation where you must lift a fallen tree off your loved one you
will be able to lift way more weight then you could if you were just in the gym. This is not psychological and is not in your head. You really would be stronger and that strength is not imagined. The same with pain- it is real and not imagined.
What is great about the cup analogy is it means we have a lot of options to help with your pain and your sensitivity. And rarely is there just that one thing that must be “fixed”. A lot of things can help you get better and we can adapt to a lot of things.
What is great about the cup analogy is it means we have a lot of options to help with your pain and your sensitivity. And rarely is there just that one thing that must be “fixed”. A lot of things can help you get better and we can adapt to a lot of things.
My hope is that this information may challenge some of the current misconceptions surrounding low back pain. My goal with this series is to educate, empower and create a more positive and resilient outlook towards low back pain!
If you’re ready to start doing something about your low back pain give our Evergreen (306-952-6277) or Arlington (306-955-7888) locations a call and ask for Dr. Cutting or book an appointment with one of our front desk staff. I will thoroughly assess your individual case and create a targeted treatment plan based on sound clinical reasoning and research to help you manage your low back pain.
If you’re ready to start doing something about your low back pain give our Evergreen (306-952-6277) or Arlington (306-955-7888) locations a call and ask for Dr. Cutting or book an appointment with one of our front desk staff. I will thoroughly assess your individual case and create a targeted treatment plan based on sound clinical reasoning and research to help you manage your low back pain.
Dr. Rob Cutting can be seen at both Mackie Physiotherapy Clinics!
Monday / Wednesday / Friday at Evergreen Mackie Physiotherapy
Tuesday / Thursday at Arlington Mackie Physiotherapy
You will not be disappointed with the quality of skill and patient care.
Tuesday / Thursday at Arlington Mackie Physiotherapy
You will not be disappointed with the quality of skill and patient care.
Call and book today!
Arlington: (306) 955-7888 Evergreen: (306) 952-6277
11/22/2020 0 Comments
Low Back Pain Series: Part Three
 | My name is Dr. Robert Cutting and I am the sole Chiropractor working alongside the team at Mackie Physiotherapy. When it comes to treating patients, I believe in taking an evidence-informed approach to care. Evidence-informed care takes into account the best available evidence, a patient’s preferences and my own clinical knowledge and experience. There certainly is no “one size fits all” when it comes to treating an individual’s musculoskeletal complaints. It’s important to approach each case on an individual basis, and treat based on the individual’s needs and with their specific goals in mind. |
Chiropractic treatment is highly skilled, hands-on health care that can relieve pain and help improve mobility. Even if you don’t have painful symptoms, regularly scheduled chiropractic care has shown to be beneficial and can help you maintain a healthy spine as well as optimal muscle and joint function.
We as a team love to educate and empower patients to help them better understand their health. This is instalment three of a six-part series focusing specifically on low back pain. By educating patients about their low back pain we can provide the tools to help them understand their pain and feel empowered to take an active role in their care plan. This lays the foundation for them to regain a locus of control and develop the confidence to return to doing the things they love.
We as a team love to educate and empower patients to help them better understand their health. This is instalment three of a six-part series focusing specifically on low back pain. By educating patients about their low back pain we can provide the tools to help them understand their pain and feel empowered to take an active role in their care plan. This lays the foundation for them to regain a locus of control and develop the confidence to return to doing the things they love.
What should you do if you've been living with persistent low back pain for three or more months?
First off, medications (specifically opioids) should not be viewed as a long-term solution. For some people, non-steroidal anti-inflammatories such as ibuprofen or naproxen may provide relief in the first few days following a new episode of low back pain, but over time they will lose their effectiveness, leading those with persistent low back pain to seek higher dosages. The struggle with opioid use is well-documented, with current research confirming first world countries like Canada and the U.S. abuse opioids in an attempt to manage pain. The dangerous addictive side-effects of long-term use are beginning to steer clinicians away from prescribing them and more towards conservative management such as physiotherapy, chiropractic care, and massage therapy. Furthermore, procedures such as injections and surgeries have a very limited role, are costly to the health care system, come with their own inherent risks, and should only be considered if conservative management has failed. Finally, spinal fusions are the most costly and dangerous procedures performed, and to date have not proven to be more successful than conservative management.
| Passive treatment modalities such as TENS or ultrasound may help some people, but if you’ve tried them in the past with little improvement then they may not be for you. Therapists from all professions are guilty at times for using too many passive treatments in the name of ‘healing’ or ‘pain relief’. Current best practice guidelines do not support the use of these modalities in isolation, especially in the case of persistent low back pain. If you are seeking care in a clinic that relies solely on using machines for treatment and doesn’t get you involved in your own treatment plan, it may be time to try something new. |  |
Lifestyle advice and back pain education should be a cornerstone of treatment. Back pain is an individualized experience and if it persists then there is clearly something (or perhaps many things) going on that need to be addressed. There are many variables that can complicate low back pain, including workplace stress, family dynamics, occupation demands, general health habits, and the list goes on and on. A good practitioner will give advice to help you navigate through these variables helping you make positive healthy decisions to support your recovery.
 | Exercise is critical! We cannot stress this point enough. A progressive exercise approach that focuses on functional improvements and not just pain is paramount. The guidelines recommend exercise programs that take individual needs, preferences, and capabilities into account. An individualized exercise approach, not a cookie cutter approach, is the most effective way to both manage back pain and prevent future episodes. This is more than just hopping on a cardio machine or doing a couple of generic stretches for your low back. A progressive program should evolve over time and address weaknesses and limitations to improve the overall health of your back. |
My hope is that this information may challenge some of the current misconceptions surrounding low back pain. My goal with this series is to educate, empower and create a more positive and resilient outlook towards low back pain!
If you’re ready to start doing something about your low back pain give our Evergreen (306-952-6277) or Arlington (306-955-7888) location a call and one of our front desk staff will be happy to book you an appointment with Dr. Cutting. I will thoroughly assess your individual case and create a targeted treatment plan based on sound clinical reasoning and research to help you manage your low back pain.
If you’re ready to start doing something about your low back pain give our Evergreen (306-952-6277) or Arlington (306-955-7888) location a call and one of our front desk staff will be happy to book you an appointment with Dr. Cutting. I will thoroughly assess your individual case and create a targeted treatment plan based on sound clinical reasoning and research to help you manage your low back pain.
Dr. Rob Cutting can be seen at both Mackie Physiotherapy Clinics!
Monday / Wednesday / Friday at Evergreen Mackie Physiotherapy
Tuesday / Thursday at Arlington Mackie Physiotherapy
You will not be disappointed with the quality of skill and patient care.
Tuesday / Thursday at Arlington Mackie Physiotherapy
You will not be disappointed with the quality of skill and patient care.
Call and book today!
Arlington: (306) 955-7888 Evergreen: (306) 952-6277
10/18/2020 1 Comment
Low Back Pain Series: Part Two
 | My name is Dr. Robert Cutting and I am the sole Chiropractor working alongside the team at Mackie Physiotherapy. When it comes to treating patients, I believe in taking an evidence-informed approach to care. Evidence-informed care takes into account the best available evidence, a patient’s preferences and my own clinical knowledge and experience. There certainly is no “one size fits all” when it comes to treating an individual’s musculoskeletal complaints. It’s important to approach each case on an individual basis, and treat based on the individual’s needs and with their specific goals in mind. |
Chiropractic treatment is highly skilled, hands-on health care that can relieve pain and help improve mobility. Even if you don’t have painful symptoms, regularly scheduled chiropractic care has shown to be beneficial and can help you maintain a healthy spine, as well as optimal muscle and joint function.
We as a team are committed to providing patient-centered, evidence-based spine care to every patient we serve and to communicate accurately and in a timely fashion with referring providers. Our focus is to provide efficient and effective care that educates and empowers our patients. We make our patients feel heard by considering and addressing the anatomical and psychosocial factors that are contributing to a patients condition.
This is instalment two of a six-part series focusing specifically on low back pain. In this instalment, I want to lay out some facts that may have you questioning your current beliefs about low back pain.
We as a team are committed to providing patient-centered, evidence-based spine care to every patient we serve and to communicate accurately and in a timely fashion with referring providers. Our focus is to provide efficient and effective care that educates and empowers our patients. We make our patients feel heard by considering and addressing the anatomical and psychosocial factors that are contributing to a patients condition.
This is instalment two of a six-part series focusing specifically on low back pain. In this instalment, I want to lay out some facts that may have you questioning your current beliefs about low back pain.
Facts to Consider about Low Back Pain
My hope is that this information may challenge some of the current misconceptions surrounding low back pain. My goal with this series is to educate, empower and create a more positive and resilient outlook towards low back pain!
- Canada is the second highest consumer of opioids & yet low back pain still remains the #1 cause of disability and it’s prevalence has increased by 50% in the last 25 years…
- 80% of people will have back pain at some point – it’s so common that is can now be considered a normal part of life.
- In ~85% of all low back pain cases, there is no identifiable tissue damage. We know that pain is multifactorial and is not a good indicator of tissue damage. Simply put, just because you hurt doesn’t mean you did any serious harm to your low back. Pain is your body’s alarm system, a built in survival mechanism.
- Back pain can be scary, but it’s rarely dangerous and just because you experience some pain with movement and certain exercises it doesn’t mean you’re doing more harm. Just resting your low back pain can actually extend the length of time it takes you to recover.
- Lifestyle and psychological factors such as stress levels and sleep quality play HUGE roles in the development & persistence of low back pain. These factors NEED to be addressed in treatment.
- Back pain is an episodic condition that comes and goes – much like a headache.
- Good news! Chiropractors and physiotherapists are highly trained to ask the right questions and perform different screening techniques to detect the truly bad forms of low back pain i.e. infection, tumour, fracture (red flags) – these are very rare.
- It’s important to remember that in most acute (new) episodes of low back pain you don’t necessarily have a “bad back”, you have a normal back that is currently sore, and most acute episodes resolve in 2-4 weeks with a combination of manual therapy and exercise once red flags have been ruled out.
My hope is that this information may challenge some of the current misconceptions surrounding low back pain. My goal with this series is to educate, empower and create a more positive and resilient outlook towards low back pain!
 | This Thursday, October 22 @ 7 PM is our Low Back Pain & Sciatica workshop! This free workshop takes place online and will provide more information about back pain, it's causes and prevention, as well as some ways to manage your back pain. Register today to reserve your spot and take advantage of this opportunity! |
Dr. Rob Cutting can be seen at both Mackie Physiotherapy Clinics!
- Monday / Wednesday / Friday at Evergreen Mackie Physiotherapy
- Tuesday / Thursday at Arlington Mackie Physiotherapy
Call and book today!
Arlington: (306) 955-7888 Evergreen: (306) 952-6277
Arlington: (306) 955-7888 Evergreen: (306) 952-6277
9/26/2020 0 Comments
Low Back Pain Series: Part One
 | We are happy to have Dr. Cutting on our team to promote healthy spinal care through treatment and exercise. Dr. Cutting is offering a series of six low back pain information packages over the next couple of months. We hope you enjoy this information and please do not hesitate to contact our clinic if you need help with low back pain or any other musculoskeletal injury or condition. Dr. Cutting’s treatments include assessment, treatment, and education about ways to manage your pain at home through exercise and stretching. His unique approach to patient care will help you find a solution; you won't be disappointed! |
We have a rapidly increasing global epidemic of low back pain and a system that seemingly continues to lead people down the wrong pathway. Two years ago there was a three-part landmark series published in the Lancet, a highly respected medical journal. This series aimed to systematically summarize previously published research and get the facts straight on the best guidelines for low back pain care. The researchers quickly discovered a divide between what they define as high value care vs. low value care treatment for low back pain.
To summarize low value care for low back pain includes:
This is the vicious cycle the Lancet research article acknowledges: “Patients request imaging expecting a diagnosis; clinicians order imaging because of entrenched beliefs and habits, perceived pressure from patients, fear of litigation and financial incentives; and health care systems continue to offer liberal access to imaging probably because of public demand and pressure from clinicians.”
Enough of what not to do…what should you do when confronted with an episode of acute back pain? Recommended standard first line care has not changed since the 2018 research series release and includes advice to stay active, avoid bed rest, option of spinal manipulation and/or NSAIDs (non-steroidal anti-inflammatories).
To summarize low value care for low back pain includes:
- Visits to the ER
- Liberal use of diagnostic imaging (including X-rays, CT scans, MRI)
- Opiods
- Spinal Injections
- Surgery
This is the vicious cycle the Lancet research article acknowledges: “Patients request imaging expecting a diagnosis; clinicians order imaging because of entrenched beliefs and habits, perceived pressure from patients, fear of litigation and financial incentives; and health care systems continue to offer liberal access to imaging probably because of public demand and pressure from clinicians.”
Enough of what not to do…what should you do when confronted with an episode of acute back pain? Recommended standard first line care has not changed since the 2018 research series release and includes advice to stay active, avoid bed rest, option of spinal manipulation and/or NSAIDs (non-steroidal anti-inflammatories).
EXERCISE ALWAYS HAS BEEN AND STILL IS KING!!!
The best approach has always been, in my opinion, one that combines a progressive, individually tailored exercise program (with or without manual therapy such as gentle mobilization and/or manipulation) that accounts for individual needs, preferences and capabilities. This is why having the gym available at Mackie Physiotherapy is not only beneficial for patient care but actually a critical part of most patient encounters. The gym provides the opportunity, but it’s not the secret sauce - it’s the clinicians who know how to effectively use those gym resources to optimize results for their patients.
Mastering the art and science of exercise should be the cornerstone for treatment of your low back pain. I also believe exercise is a form of self-respect because you take time out of your day to do something that directly benefits YOU! Life is busy, I truly and honestly understand that, but consider this… If you set aside one hour a day for yourself and physical activity, that’s only 4% of your day. Can you give yourself 4%?
Mastering the art and science of exercise should be the cornerstone for treatment of your low back pain. I also believe exercise is a form of self-respect because you take time out of your day to do something that directly benefits YOU! Life is busy, I truly and honestly understand that, but consider this… If you set aside one hour a day for yourself and physical activity, that’s only 4% of your day. Can you give yourself 4%?
One Life. One Body. One Chance.
Dr. Rob Cutting can be seen at both Mackie Physiotherapy Clinics!
- Monday / Wednesday / Friday at Evergreen Mackie Physiotherapy
- Tuesday / Thursday at Arlington Mackie Physiotherapy
Call and book today!
Arlington: (306) 955-7888 Evergreen: (306) 952-6277
Arlington: (306) 955-7888 Evergreen: (306) 952-6277
5/3/2020 0 Comments
Healthy at Home: Volume 7
We are back! As of tomorrow morning at 6:30 AM we were able to welcome back our first patients, and we are excited to see each and every one of you. This has been quite a journey, and while it is far from over, we wanted to take a moment to thank you all for your support over the past few weeks, and for your continued support in the weeks and months to come.
Now that we are back to treating patients full-time we will likely have to slow down on the newsletter and social media posts, but don't worry, we won't go away entirely! We will still be using social media and this Healthy at Home newsletter and blog to provide some continued information as we move forward; as always our goal is to keep you healthy enough that you don't need to come and see us!
We will see many of you in the coming weeks and months, but don't be afraid to reach out via email if you need to talk to one of us. We will be continuing to offer Telehealth sessions for those who can't come to the clinic, or for those who aren't comfortable coming in. Sometimes we can answer your questions in an email or through a Telehealth session if that will help us maintain social distancing and keep exposure to a minimum.
As always, our clients come first, and we look forward to serving you in a way that will keep all of us healthy. If you have questions or concerns please reach out to your therapist, or Blaine or D'Arcy, and one of us can provide an answer.
Thank you again for your support; together we will remain Mackie Strong.
Now that we are back to treating patients full-time we will likely have to slow down on the newsletter and social media posts, but don't worry, we won't go away entirely! We will still be using social media and this Healthy at Home newsletter and blog to provide some continued information as we move forward; as always our goal is to keep you healthy enough that you don't need to come and see us!
We will see many of you in the coming weeks and months, but don't be afraid to reach out via email if you need to talk to one of us. We will be continuing to offer Telehealth sessions for those who can't come to the clinic, or for those who aren't comfortable coming in. Sometimes we can answer your questions in an email or through a Telehealth session if that will help us maintain social distancing and keep exposure to a minimum.
As always, our clients come first, and we look forward to serving you in a way that will keep all of us healthy. If you have questions or concerns please reach out to your therapist, or Blaine or D'Arcy, and one of us can provide an answer.
Thank you again for your support; together we will remain Mackie Strong.
| Mobility Monday: This week Theresa took us through some simple stretches to do at home while you were waiting for us to re-open. Now you can continue to do them at home between visits! The first stretch is a seated hamstring stretch, which is great for stretching the back of your thigh, and can be done at home or at work. | |
The second stretch is for the gastroc and soleus muscles, which are a common cause of tight and painful calves.
The final stretch is a side stretch, which most of our therapists refer to as the "ballerina stretch". This stretch focuses on the hip, ribs, and shoulder.
The final stretch is a side stretch, which most of our therapists refer to as the "ballerina stretch". This stretch focuses on the hip, ribs, and shoulder.
 | Try Something New Tuesday... This week Tyler Plumb, Melissa’s husband, got his hands dirty in a different way. He took up the task of making cinnamon buns for the first time. They turned out pretty great, only took a few try’s to perfect his craft. Now all of his friends have requested he make them some. Good work Tyler! |
Welcome Back Wednesday:
This week we've changed What's Up Wednesday to Welcome Back Wednesday! We sent out an email (which you should have already gotten) with a video explaining the procedures and protocols that you will need to know before your first visit back. Remember to check out the Reopening Procedures page for more details!
Remember, you can book online, by phone, or via email starting any time! Also, remember that the COVID-19 self-assessment tool must be used before every appointment, and must be done within a few hours of your appointment.
This week we've changed What's Up Wednesday to Welcome Back Wednesday! We sent out an email (which you should have already gotten) with a video explaining the procedures and protocols that you will need to know before your first visit back. Remember to check out the Reopening Procedures page for more details!
Remember, you can book online, by phone, or via email starting any time! Also, remember that the COVID-19 self-assessment tool must be used before every appointment, and must be done within a few hours of your appointment.
Thankful Thursday...
This week we are thankful for our partnerships with other businesses in our community! In a time when caring for others in our community is of the utmost importance, we are proud to partner with two businesses in particular who are caring for our community.
We partnered with Pine View Farms All Natural Meats to deliver gift baskets of their products to six of our clients. A huge thank you to Pine View Farms for their very generous donation!
Popeyes Supplements has offered 10% off to the Mackie Physio community - just let them know when you order that you are part of the Mackie Physio community. We are proud partners with Popeyes and are grateful for their support of our community.
This week we are thankful for our partnerships with other businesses in our community! In a time when caring for others in our community is of the utmost importance, we are proud to partner with two businesses in particular who are caring for our community.
We partnered with Pine View Farms All Natural Meats to deliver gift baskets of their products to six of our clients. A huge thank you to Pine View Farms for their very generous donation!
Popeyes Supplements has offered 10% off to the Mackie Physio community - just let them know when you order that you are part of the Mackie Physio community. We are proud partners with Popeyes and are grateful for their support of our community.
Fitness Friday...
Spring has arrived, and luckily we are also entering phase one of our provincial reopening! To celebrate this exciting time we at Mackie would love to see you embrace the season and get outside for some exercise! Plenty of fun and fitness can be achieved with just some open space (keep your social distance) while the fresh air and sunshine is extremely restorative after our very sheltered winter. We challenge you to go outside, work on your fitness, and post your pictures or stories in on our social media pages! We hope you had an awesome weekend!
Spring has arrived, and luckily we are also entering phase one of our provincial reopening! To celebrate this exciting time we at Mackie would love to see you embrace the season and get outside for some exercise! Plenty of fun and fitness can be achieved with just some open space (keep your social distance) while the fresh air and sunshine is extremely restorative after our very sheltered winter. We challenge you to go outside, work on your fitness, and post your pictures or stories in on our social media pages! We hope you had an awesome weekend!
| |  |
| Self-Care Saturday... With the nice weather these days, getting out into the sun to soak up some vitamin D is very important! Get out, enjoy some sun but keep your distance of course! See you all soon! |  |
 | Sustenance Sunday... This week various people celebrated the nice weather by firing up the BBQ, and Melissa put her kids to work. ;) It was all delicious! |
Kessa's Korner: Cheese Biscuits
| Ingredients: 1 cup all purpose flour 2 tsp baking powder 1/2 tsp salt 1/4 cup ground flax seed 3 Tbsp butter 1 cup shredded cheese 1 cup water |  |
Directions:
1) Mix the flour, baking powder, salt and flax seeds in one bowl.
2) Add the butter to the dry ingredients and incorporate with two forks or a whisk.
3) Add the cheese and mix.
4) Slowly add in the 1 cup of water, a little bit at a time. (You may not need the whole cup! Keep adding until the mix is nicely moist.)
5) Drop onto a baking sheet, bake at 400° for 10-15 minutes.
@kessajay made these biscuits LIVE on our Instagram Story on Sunday! Make sure to go watch the highlight story for replay so you know exactly how to make this recipe & to learn about the benefits of flax seed!
Enjoy!
1) Mix the flour, baking powder, salt and flax seeds in one bowl.
2) Add the butter to the dry ingredients and incorporate with two forks or a whisk.
3) Add the cheese and mix.
4) Slowly add in the 1 cup of water, a little bit at a time. (You may not need the whole cup! Keep adding until the mix is nicely moist.)
5) Drop onto a baking sheet, bake at 400° for 10-15 minutes.
@kessajay made these biscuits LIVE on our Instagram Story on Sunday! Make sure to go watch the highlight story for replay so you know exactly how to make this recipe & to learn about the benefits of flax seed!
Enjoy!
4/27/2020 0 Comments
Healthy at Home: Volume 6
As many of you have probably heard, physiotherapy and chiropractic services can reopen as part of Phase One of the Saskatchewan Government's Reopening Plan. We can't wait to see you again and return to serving you the only way we know how, with the Mackie Strong philosophy we've had for twenty years that puts the patient's well-being first.
Your health and safety is the most important factor for us, so we are following the guidelines put out by the Government of Saskatchewan and the Saskatchewan College of Physical Therapists, and we have put policies and procedures in place to best protect our community and staff. Watch for more information this week as we provide you with more details and instructions on what to expect upon your return.
We will be starting to book appointments for the week of May 4th; thank you to everyone who has already called, emailed, or contacted us - we appreciate your support!! Your therapist will reach out to you either by phone or email to get you booked in, but don't hesitate to call or email us as well - just be patient with our response time as our inboxes are bursting at the seams! If you already have an appointment booked for May 4th or later, that appointment is still in our schedule and doesn't need to be re-booked, so keep your eyes open for an appointment reminder. If you aren't sure whether or not you have an appointment you can always email or call.
We have learned over the last few weeks that few things are certain when it comes to COVID-19 and sometimes the information we have is incomplete or changes by the minute, so please bear with us while we work this out for the benefit of everyone. What we can tell you is that we are so incredibly excited to be able to serve our community again, and that your safety is our first priority. See you soon!
Your health and safety is the most important factor for us, so we are following the guidelines put out by the Government of Saskatchewan and the Saskatchewan College of Physical Therapists, and we have put policies and procedures in place to best protect our community and staff. Watch for more information this week as we provide you with more details and instructions on what to expect upon your return.
We will be starting to book appointments for the week of May 4th; thank you to everyone who has already called, emailed, or contacted us - we appreciate your support!! Your therapist will reach out to you either by phone or email to get you booked in, but don't hesitate to call or email us as well - just be patient with our response time as our inboxes are bursting at the seams! If you already have an appointment booked for May 4th or later, that appointment is still in our schedule and doesn't need to be re-booked, so keep your eyes open for an appointment reminder. If you aren't sure whether or not you have an appointment you can always email or call.
We have learned over the last few weeks that few things are certain when it comes to COVID-19 and sometimes the information we have is incomplete or changes by the minute, so please bear with us while we work this out for the benefit of everyone. What we can tell you is that we are so incredibly excited to be able to serve our community again, and that your safety is our first priority. See you soon!
| Mobility Monday This week Mat took us through a stretching routine that is great for anyone who has a chair! This stretching routine can be incorporated into your everyday life, whether you're working at home or going in to work! | |
| The stretches:
| Duration: Work on each position anywhere from 30 seconds - 2 minutes depending on your level of comfort and capability. Frequency: Try to complete these daily as they are a good way to keep your body moving after sitting for long periods of time. |
 | Try Something New Tuesday... This week Melissa took on the task of learning how to crochet! I think it’s safe to say she’s getting the hang of it! Nice work on your first blanket! Today we challenge you all to continue to learn and grow by trying something new. Head over to our social media pages to post pictures, tag your friends and share the post with your friends and family to challenge them to do the same! |
| What's Up Wednesday... If you don't follow us on social media, you will have missed that this week's What's Up Wednesday that followed Blaine as he took us on an adventure through his day-in-the-life series. We’ve saved it as a highlighted story on Instagram so don’t worry, you will be able to go back and watch the day unfold no matter when you read this. Go check it out!! |  |
 | Thankful Thursday... This was probably our biggest news of the week! As most of you have likely heard by now, the Saskatchewan government has put in place a 5 phase plan to re-open the province. |
We are a part of a phase 1, and are happy to announce patient care will be able to resume as early as May 4th, 2020.
Firstly, thanks the beautiful people in our province we have been able to flatten the curve. Without everyone in this together it wouldn’t have been possible. Next, thank you to our government who has worked hard on this well-thought-out plan - we are grateful for the opportunity to start getting our province back up and running safely. Lastly, thank you to our amazing community, patients, families and friends who have all had to make sacrifices in these times. You are all amazing!
We will post updates on Instagram, Facebook and our website with our specific clinic re-opening strategies in the coming days but until then, May the 4th be with you! :)
Firstly, thanks the beautiful people in our province we have been able to flatten the curve. Without everyone in this together it wouldn’t have been possible. Next, thank you to our government who has worked hard on this well-thought-out plan - we are grateful for the opportunity to start getting our province back up and running safely. Lastly, thank you to our amazing community, patients, families and friends who have all had to make sacrifices in these times. You are all amazing!
We will post updates on Instagram, Facebook and our website with our specific clinic re-opening strategies in the coming days but until then, May the 4th be with you! :)
Fitness Friday...
This week for Fitness Friday we joined Nadia for a live Facebook workout! You can catch this 20 minute interval workout on our YouTube channel. No equipment required, just some floor space! Unfortunately it only loaded to social media, but you can watch now if you want to follow along, or check it out on our Facebook page!
This week for Fitness Friday we joined Nadia for a live Facebook workout! You can catch this 20 minute interval workout on our YouTube channel. No equipment required, just some floor space! Unfortunately it only loaded to social media, but you can watch now if you want to follow along, or check it out on our Facebook page!
Self-Care Saturday: Yoga & Breathing for Mobility and a Nervous System Reset
This week we joined Tyler for a short yoga routine:
The most essential part of life is the exchange of air through our bodies and how we control it has a profound effect on our ability to move, think and function. Our autonomic nervous system (fight/flight and rest/digest) is found along the length of our spine and is intimately connected to our posture and breathing. We have the unique ability to stimulate the system with how we control our breathing. If we can integrate steady, deep, belly breathing and postures to open our bodies we can influence our autonomic response. This can improve stress, anxiety, organ function and reinforce changes in our mobility.
Below is a simple yoga sequence I often prescribe to help us focus on our breath and improve general hip, shoulder and spinal mobility.
Try to hold each posture for 10 deep breaths (fill your belly) in through your nose and out through your mouth. Perform any exercise that is one-sided on the opposite side as well.
Give it a try and let us know how you liked it!
This week we joined Tyler for a short yoga routine:
The most essential part of life is the exchange of air through our bodies and how we control it has a profound effect on our ability to move, think and function. Our autonomic nervous system (fight/flight and rest/digest) is found along the length of our spine and is intimately connected to our posture and breathing. We have the unique ability to stimulate the system with how we control our breathing. If we can integrate steady, deep, belly breathing and postures to open our bodies we can influence our autonomic response. This can improve stress, anxiety, organ function and reinforce changes in our mobility.
Below is a simple yoga sequence I often prescribe to help us focus on our breath and improve general hip, shoulder and spinal mobility.
Try to hold each posture for 10 deep breaths (fill your belly) in through your nose and out through your mouth. Perform any exercise that is one-sided on the opposite side as well.
Give it a try and let us know how you liked it!
| Sustenance Sunday... Cupcakes were the theme of the week, along with stuffed peppers, Schwartz's Hashbrowns, Sour Cherry Cheesecake, and "Whatever's in the Fridge" tacos. Yummy stuff for the Mackie Family this week! |  |
Kessa's Korner
Quick & Easy, Healthier Banana Bread!
This banana bread recipe includes healthy ingredient swaps + hidden veggies! You can indulge and treat yourself, while providing your body with tons of nutrients!
Ingredients: (revised list)
2 large eggs (or 2 flax eggs)
1/2 cup honey (or maple syrup, sugar, or other sweetener)
3/4 cup unsweetened applesauce (using instead of oil)
1 teaspoon vanilla
2 cups oat flour (or any other type of flour; gluten-free, all-purpose, or whole wheat.)
1/2 teaspoon salt
3/4 teaspoon baking soda
1 teaspoon baking powder
1 1/2 cups mashed ripe bananas
1 medium zucchini (shredded with the excess water drained)
Optional mix ins:
Chocolate chips
Walnuts
Cinnamon
Cranberries
Blueberries
Directions:
Grease one 8 inch loaf pan or a 10 inch loaf pan.
Preheat the oven to 350º F.
Mix together the eggs, honey, applesauce, and vanilla. Mix together the flour, salt, soda, powder and add to the wet ingredients.
Stir in the mashed bananas and zucchini, and mix well. Add in any mix-ins.
Add the mixture into the pan and bake about 45-60 minutes (until a toothpick comes out clean or with a few crumbs attached).
Hopefully your banana bread will come out looking prettier than Kessa's! ;)
Presentation aside, this banana bread is extremely delicious while also being nutritious!
Ingredients: (revised list)
2 large eggs (or 2 flax eggs)
1/2 cup honey (or maple syrup, sugar, or other sweetener)
3/4 cup unsweetened applesauce (using instead of oil)
1 teaspoon vanilla
2 cups oat flour (or any other type of flour; gluten-free, all-purpose, or whole wheat.)
1/2 teaspoon salt
3/4 teaspoon baking soda
1 teaspoon baking powder
1 1/2 cups mashed ripe bananas
1 medium zucchini (shredded with the excess water drained)
Optional mix ins:
Chocolate chips
Walnuts
Cinnamon
Cranberries
Blueberries
Directions:
Grease one 8 inch loaf pan or a 10 inch loaf pan.
Preheat the oven to 350º F.
Mix together the eggs, honey, applesauce, and vanilla. Mix together the flour, salt, soda, powder and add to the wet ingredients.
Stir in the mashed bananas and zucchini, and mix well. Add in any mix-ins.
Add the mixture into the pan and bake about 45-60 minutes (until a toothpick comes out clean or with a few crumbs attached).
Hopefully your banana bread will come out looking prettier than Kessa's! ;)
Presentation aside, this banana bread is extremely delicious while also being nutritious!
Blaine and D'Arcy impressed us with their ability to work together on Thursday. Mama D also did a great "gazelle" impersonation. If you missed it, check it out!
4/19/2020 0 Comments
Healthy at Home: Volume 5
Therapists are continuing to connect with patients during this time, and are more than happy to answer questions and help you with concerns you may have regarding your treatment, exercise program, or new injuries. We are pleased to be able to assist our patients during this time, even if we can't meet face-to-face. To contact your therapist you can simply email them or call the clinic and leave a message.
What is Telehealth?
We have had a few questions about Telehealth. It is a safe and secure way to consult with your therapist either over the phone or through a video connection. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.
Booking is easy!
Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community.
Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!
What is Telehealth?
We have had a few questions about Telehealth. It is a safe and secure way to consult with your therapist either over the phone or through a video connection. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.
Booking is easy!
- Call us at 306-955-7888 to schedule an appointment with a physiotherapist for an initial phone call, or you can email your therapist directly.
- Your therapist will contact you via telephone and listen to your questions and concerns.
- If it would be beneficial for you, your therapist will send you an email with a link that will start a Telehealth session. This allows you to show your therapist things like range of motion, or they can demonstrate exercises and techniques for at-home treatment.
Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community.
Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!
Mobility Monday
If you love to squat but have no access to a gym, then I am sure you are concerned about losing some of your squat mobility. Here is a simple home exercise to help maintain and likely improve your back squat position and technical mastery of the set-up of the squat.
The goal of a strong upper back position in the back squat is to be as tight in the retracted position as possible. If you bring your hands closer together on the stick/dowel you can test and improve your back tightness in the final position.
If you love to squat but have no access to a gym, then I am sure you are concerned about losing some of your squat mobility. Here is a simple home exercise to help maintain and likely improve your back squat position and technical mastery of the set-up of the squat.
The goal of a strong upper back position in the back squat is to be as tight in the retracted position as possible. If you bring your hands closer together on the stick/dowel you can test and improve your back tightness in the final position.
| Start with a dowel or broomstick in front of your hips. Grip the stick firmly and do not let it slide in your grip, or you will risk losing tightness in the back rack position. Swing the stick/dowel in front and behind the head to rest above the trapezius muscles (high-bar) or just below them (low-bar) depending on your squat style. It is essential you do not let the stick/dowel press onto your neck, as it is painful and frankly not a strong position. Hold the position and squeeze for 40 seconds (a |  |
typical 10 repetition set duration). For added skill transfer, perform a partial or full squat isometrically to maintain the squat motor pattern.
Finding ways to stay active at home is an essential way to stay #MackieStrong
Finding ways to stay active at home is an essential way to stay #MackieStrong
 | Try Something New Tuesday This week Adrian is taking on the task of learning piano. Take some time today to try something new, take pictures, post them on social media and tag us #Mackiestrong. |
| What's Up Wednesday This week's edition of What’s Up Wednesday was an entertaining one! It all started with Blaine and Mama D’s rendition of Try Something New Tuesday where they took on the splits. Soon after that our team challenged each other to a splits-off. Let’s just say there’s some room for improvement. Anyone know any good physios? |  |
 | Thankful Thursday As the time passes by we find ourselves being more and more thankful for the little things we have, especially the nicer weather we’ve had lately. It sure has been nice to get outside and enjoy some fresh air with our pets, pals, and partners! |
Fitness Friday
Today Melissa D is going to help you all figure out creative ways to challenge yourselves at home.
Trying to figure out ways to add weight to your exercises? Well here’s a cool way - put some heavy objects into a backpack, duffel bag, or any sturdy bag, and voila!
Here Melissa demonstrates a few ways to squat with it but get creative, it can be used as weight for many movement patterns. Next we get to the cardio and core portion of this week's workout with some towel mountain climbers. This ones a tough one but works great! Give it a go.
Today Melissa D is going to help you all figure out creative ways to challenge yourselves at home.
Trying to figure out ways to add weight to your exercises? Well here’s a cool way - put some heavy objects into a backpack, duffel bag, or any sturdy bag, and voila!
Here Melissa demonstrates a few ways to squat with it but get creative, it can be used as weight for many movement patterns. Next we get to the cardio and core portion of this week's workout with some towel mountain climbers. This ones a tough one but works great! Give it a go.
Recommended workout:
3x10 Backpack squat
3x10 Backpack row
3x 10 Backpack deadlift
3x 10 push-ups (incline for easier, decline for harder)
3x30 sec towel mountain climbers.
Give these a try and show us your favourite ways to get creative at home. Don't forget to post your pictures on social media and tag us!
Disclaimer:
This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of these exercises.
3x10 Backpack squat
3x10 Backpack row
3x 10 Backpack deadlift
3x 10 push-ups (incline for easier, decline for harder)
3x30 sec towel mountain climbers.
Give these a try and show us your favourite ways to get creative at home. Don't forget to post your pictures on social media and tag us!
Disclaimer:
This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of these exercises.
 | Self-care Saturday We have heard from a lot of you about how hard you are working at keeping up home exercise regimes and general fitness - great work! However, it’s also important to incorporate some meaningful down-time. Reading a book (that has nothing to do with physiotherapy, ha!), doing a puzzle, or any other cherished activities can help keep your mental game strong! |
| Sustenance Sunday There's been a lot of baking done this week, particularly some sour cherry creations! Nadia made a sour cherry pie, and Tennille made sour cherry ice cream topping, cheesecake topping, and strudel. There was also a promise of an Indian potluck when this is all over! |  |
Kessa's Korner
Easy, Tasty Kale Salad!
Kessa has done the impossible: made kale ENJOYABLE!! 🥬🥗
Today Kessa is teaching you how to make a homemade Caesar salad dressing and serve it on kale and romaine lettuce!
DRESSING:
// Easy:
- 1/3 cup olive oil
- Juice from 1/2 a lemon
- 1 Tbsp fresh minced garlic
// Fancy:
- 1/4 tsp ground mustard or Dijon mustard
- 1 Tbsp Worcestershire sauce
- Black pepper
Adjust as you please! Add more or less lemon juice or Worcestershire sauce - go to your preference.
TIPS:
Kessa has done the impossible: made kale ENJOYABLE!! 🥬🥗
Today Kessa is teaching you how to make a homemade Caesar salad dressing and serve it on kale and romaine lettuce!
DRESSING:
// Easy:
- 1/3 cup olive oil
- Juice from 1/2 a lemon
- 1 Tbsp fresh minced garlic
// Fancy:
- 1/4 tsp ground mustard or Dijon mustard
- 1 Tbsp Worcestershire sauce
- Black pepper
Adjust as you please! Add more or less lemon juice or Worcestershire sauce - go to your preference.
TIPS:
- Remove the kale from the stem! The steam is healthy and nutritious, but not great to chew on!
- Make sure you massage the dressing into the kale! This will ensure the leaves are softer and more enjoyable to eat!
- Rip apart the romaine lettuce with your fingers to avoid your lettuce from getting brown or rusty.
- Add protein options to your salad, such as roasted chicken breast, parmesan cheese or hemp hearts! This will help to keep you fuller for longer.
4/13/2020 0 Comments
Healthy at Home Volume 4
This week the therapists spent some time contacting you to find out how we could help during this unusual time, and we also rolled out our new Telehealth system.
What is Telehealth?
Telehealth is a means to interact with your Physiotherapist while maintaining the government safety recommendations amidst the intensifying concerns surrounding the Coronavirus pandemic. You can schedule an appointment with one of our therapists for a phone call and/or telehealth session that connects you with the therapist by video conferencing. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.
Booking is easy!
This alternate option to your regular treatment is available with all of our therapists, and can be used to answer questions you may have, find techniques for home treatment, help manage flare-ups of your condition, or update your exercise program so that it can be done at home.
Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community.
Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!
What is Telehealth?
Telehealth is a means to interact with your Physiotherapist while maintaining the government safety recommendations amidst the intensifying concerns surrounding the Coronavirus pandemic. You can schedule an appointment with one of our therapists for a phone call and/or telehealth session that connects you with the therapist by video conferencing. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.
Booking is easy!
- Call us at 306-955-7888 to schedule an appointment with a physiotherapist for an intitial phone call.
- During the call we will listen and problem solve to reach an understanding of your complaints to see if we can advise you on treatment options at home.
- Or connect with the physiotherapists, chiropractor, or nutritionist via their email.
- We can schedule a follow up Telehealth session and visually assess and assist if this is required.
This alternate option to your regular treatment is available with all of our therapists, and can be used to answer questions you may have, find techniques for home treatment, help manage flare-ups of your condition, or update your exercise program so that it can be done at home.
Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community.
Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!
| Mobility Monday This week Blaine showed us how to mobilize our shoulders and thoracic spine. | Try Something New Tuesday Theresa has done a lot of work with canine rehabilitation, so this week she thought she'd try some canine core strengthening. She got out the Bosu ball and went to work with her dog, Otto!  |
What’s Up Wednesday
It was an eventful week for the Mackie Crew. Here’s what we’ve been up to this week.
It was an eventful week for the Mackie Crew. Here’s what we’ve been up to this week.
- Blaine and D’arcy have been holding down the fort at the clinic everyday to make sure everyone’s needs are taken care of, but don’t worry they haven’t been forgetting to workout. Momma D’ had a nice 225lbs sumo.
- Melissa P put on her teacher hat and became her kids hard-nosed teacher for the past week.
 |
|
- Mel D took some time to play some crib. There may or may not have been some challenges thrown out in our team group chat...
- And lastly, Nadia made some tasty looking sugar cookies (sorry Kessa lol)
| Thankful Thursday With the closure of our favourite fitness facilities we have had to turn to other means of staying fit. Today we are thankful for the ability to continue to live healthy and active lives with whatever resources we have. A lot of us have home gyms but some of us do not. You don’t need a full gym set up to stay active, all you need is a little creativity and to take action. If you are wondering about ways to remain active contact your physiotherapist or visit our website. Today we challenge you to post pictures of your home set up, it might be small but it can sure be mighty. Tag us and share your pictures! |  |
Fitness Friday
McGill’s Big 3: Curl Up, Side Plank & Bird Dogs + Dead Bugs
❌ Strength & Movement
✅ Stability & Spinal Rigidity
The emphasis with these exercises is to stabilize the spine through activation of our core while minimizing load placed on the spine itself. They are excellent to incorporate as a warm up before any exercise and can be very beneficial to someone experiencing acute back pain.
An important thing to understand is that there is no “one size fits all” when it comes to performing these exercises. You want to brace in order to lock down the spine, limit any excessive unwanted movement, reduce energy leaks and allow all the movement to come through your hips and extremities. The best thing you can do is listen to your body and focus on high quality movement and control instead of specific rep. counts and time ranges. Get comfortable with the movements and then progress and challenge yourself once they become manageable.
McGill’s Big 3: Curl Up, Side Plank & Bird Dogs + Dead Bugs
❌ Strength & Movement
✅ Stability & Spinal Rigidity
The emphasis with these exercises is to stabilize the spine through activation of our core while minimizing load placed on the spine itself. They are excellent to incorporate as a warm up before any exercise and can be very beneficial to someone experiencing acute back pain.
An important thing to understand is that there is no “one size fits all” when it comes to performing these exercises. You want to brace in order to lock down the spine, limit any excessive unwanted movement, reduce energy leaks and allow all the movement to come through your hips and extremities. The best thing you can do is listen to your body and focus on high quality movement and control instead of specific rep. counts and time ranges. Get comfortable with the movements and then progress and challenge yourself once they become manageable.
Disclaimer: This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of this exercise.
| Self-Care Saturday This week for self-care Saturday, Mat takes us through some self-massage techniques for the forearms and upper back muscles. Self massage can be a wonderful tool to add to your self-care and recovery toolbox and can easily be done at home with any type of ball. You could also use a foam roller for some larger areas as well. | |
Sustenance Sunday
The Mackie Family loves to cook! Here's what we made this week...
The Mackie Family loves to cook! Here's what we made this week...
This week in Kessa's Corner:
Dairy Free & Veggie Packed Cheese Sauce
This might possibly be, the BEST way to eat your veggies!
INGREDIENTS
1 medium yellow onion, diced
2 cloves garlic, minced
1 Tbsp. coconut or avocado oil
2 cups cubed butternut squash, fresh or frozen
2 cups cauliflower florets, fresh or frozen
2 cups chopped carrot, fresh or frozen
2 cups chicken broth (substitute vegetable broth for vegan)
1 ½ tsp. freshly squeezed lemon juice
¾ tsp. Dijon mustard
1 – 1 ½ tsp. salt
3 Tbsp. nutritional yeast
INSTRUCTIONS
Dairy Free & Veggie Packed Cheese Sauce
This might possibly be, the BEST way to eat your veggies!
INGREDIENTS
1 medium yellow onion, diced
2 cloves garlic, minced
1 Tbsp. coconut or avocado oil
2 cups cubed butternut squash, fresh or frozen
2 cups cauliflower florets, fresh or frozen
2 cups chopped carrot, fresh or frozen
2 cups chicken broth (substitute vegetable broth for vegan)
1 ½ tsp. freshly squeezed lemon juice
¾ tsp. Dijon mustard
1 – 1 ½ tsp. salt
3 Tbsp. nutritional yeast
INSTRUCTIONS
- In a medium saucepan with lid, melt oil over medium heat.
- Add onions and cook, stirring occasionally, until onions start to soften.
- Add garlic, stir and cook another 30 seconds to a minute or until garlic is fragrant.
- Add squash, cauliflower and broth and bring to a steady simmer.
- Once simmering, cover pan with lid and cook until vegetables are very tender, about 15-18 minutes. You may need to lower the heat slightly to maintain a steady simmer and prevent it from boiling.
- When veggies are very tender, transfer to a blender. Add remaining ingredients and blend until very smooth.
- Taste and adjust seasoning before pouring over your favourite cooked pasta
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Arlington Location:
3012 Arlington Avenue Saskatoon, SK, S7J 2J9 mackiephysio@shaw.ca Phone: (306)955-7888 Fax: (306)955-7871 Hours: Monday 6:30 AM - 6:30 PM Tuesday 6:30 AM - 6:30 PM Wednesday 6:30 AM - 6:30 PM Thursday 6:30 AM - 6:30 PM Friday 6:30 AM - 6:30 PM |
Evergreen Location:
#40-211 Evergreen Square Saskatoon, SK, S7W 0Z2 mackieevergreen@shaw.ca Phone: (306)952-6277 Fax: (306)952-6276 Hours: Monday 6:30 AM - 6:30 PM Tuesday 6:30 AM - 6:30 PM Wednesday 6:30 AM - 6:30 PM Thursday 6:30 AM - 6:30 PM Friday 8:00 AM - 6:30 PM |
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