If you've already followed our guidelines to finding a perfect pillow, but are still not sleeping restfully, your mattress is likely the culprit.  Thankfully, our physiotherapists here at Granville Physio have simplified your mattress needs.  Read on below to discover which mattress types may be right for you, or click here to book in today with James Rowan, Jim Bowie, or Damien Wild for your one-on-one treatment. ​

One last consideration for a mattress is what it is made of, which will affect respiratory health greatly.  Remember that this is a place where you'll be spending almost a third of your life.  There are three main culprits that adversely affect your health.

In North America mattresses are required to be fire retardant.  For the majority of mattresses this means spraying them in a chemical soap to help "save" us in the case of a fire.  While this might seem like a good idea we, unfortunately have to breath in the Volatile Organic Compounds (VOC) that are emitted from the mattress as a result of this.  Additionally, many of the mattresses and pillows out there have glues that hold the mattress together, and these release VOCs as well.

The third respiratory concern is from dust mites, mildew, mold, and fungi.  Dust mite feces, rather than the actual dust mites, are the main culprit.   Common allergic reactions to these are sneezing, itching, watery eyes, wheezing, headaches, and fatigue. ​

The average mattress can range from a few hundred to a few thousand dollars, a price that we spend without question for a good night's sleep. Yet, the thought of spending hundreds of dollars on an office chair is seen by most as an incredulous expense. After all, it is only a chair, right?

Wrong! When you consider that for many working Vancouverites, more hours of the day are spent sitting in an office chair than sleeping in bed each night, a proper chair can be an invaluable asset to your comfort and health. While we are not necessarily suggesting that you go spend thousands of dollars on a new office chair, we do have a few recommendations in regards to the support that your chair should provide.

Before we explain the key features we look for in an office chair, a quick note - as we've mentioned before, prolonged periods of sitting are never ideal, and so finding ways to incorporate movement and new postures into your work day is a fantastic idea, regardless of the price tag on your office chair. If you are interested in learning more about the various consequences sitting has on our health, see the poster below (courtesy of the Washington Post). Read on to learn what our physiotherapists here at Granville Physio have to say about purchasing an office chair, or click here to book in today with James Rowan, Damien Wild, or Jim Bowie!

High quality office chairs carry a higher price tag largely because they offer a wide array of customize-able features, such as seat height, lumbar support, armrest height, tilt tension, and seat depth adjustments. Additionally, a good chair lasts longer than your Walmart, Canadian Tire, Staples, or Costco special buy.

First and foremost, we believe that a pneumatic seat-height adjustment is by far the most important feature that your office chair should offer. Adjustable seat height ensures that:

• Feet are fully supported by the floor
• Forearms extend straight out from elbows to work surface
• There is the ability to raise the seat and use a footrest, to accommodate desks that are too high for the worker
• Hunching or straining to view the workstation at a proper height is avoided

Another great feature to look for in your next office chair is adjustable seat-pan depth. This means that the base of the chair (where you sit) can be adjusted to a position that is closer to or further from the back rest. This is especially important for individuals who are smaller than average as it prevents the pelvis from becoming rotated and forcing the low back to slump.

Lastly, having the ability to tilt the chair backwards reduces the pressure in your back and is a great option for changing your posture, particularly if you are not typing or mousing.

Replacing your conventional office chair with ball has been touted as a healthy sitting alternative, with offers of increased abdominal activity and a "workout while you work" being attractive claims. However, our physiotherapists here at Granville Physio strongly recommend that you leave the ball at the gym, and here's why:

1. You are more likely to slouch
   • Sitting on a ball for long periods of time is not sustainable, and chances are your posture will deteriorate over the course of your work day
2. They increase pressure on your spine
   • Sitting on a ball even with good posture will result in a greater load on your discs when compared to having your back against a back rest particularly if you tilt the chair back
3. They are not customizable
   • There is no ability to adjust height, which creates many of the same problems that we have addressed above 

Finding an office chair that offers seat height and depth adjustments is extremely important, and should be the main priority if purchasing an office chair with a limited budget. There are a few great options on the market, and we are particularly found of the Steelcase Leap (pictured above) or Steelcase Criterion which offer the support we have emphasized.

Despite your chair selection, we always recommend moving throughout your work day. Get rid of your exercise ball seat, and instead take five minutes periodically to incorporate stretches or office-friendly exercises into your day (can link to "posture perfect" blog once it is posted). You will be more productive, and your body will thank you for it! Wherever possible, we strongly recommend establishing a sit-stand office design, as this allows you to alternate between sitting and standing as you work.

Investing in a high quality office chair will increase your comfort and productivity at the office, and will reduce the negative health impacts that prolonged periods of sitting have on the body. For the sake of your long-term health and well-being, we strongly recommend that you assess your current office structure, and consider whether or not your chair is giving you the support that you deserve! As always, if you would like more information, or have questions regarding your workplace routine, our physiotherapists are here to help. Click here to book in with James Rowan, Damien Wild, or Jim Bowie today!

- Granville Physio

Foam rolling is a fantastic option for sore muscles, and can significantly increase range of motion and flexibility! However, while it may seem like a fairly straightforward exercise, there are a number of common mistakes that people make when it comes to rolling out their muscles. Test your foam rolling knowledge with our true or false questionnaire below!

As always, if you are unsure of your foam rolling methods, we are here to help! Click here to book an appointment with one of Vancouver's finest physiotherapists - James Rowan, Damien Wild, or Jim Bowie.

FALSE!
While foam rolling will likely be uncomfortable, if you are ​experiencing pain it may be that you are pressing too hard or in the wrong location. If the pain initially is referred to other areas but subsequently subsides, this is a great spot.  If the pain refers elsewhere and doesn't dissipate (or if it intensifies), try first reducing your pressure, If that doesn't change things, pay a visit to your physiotherapist.

FALSE!
Foam rolling for too long can actually cause increased inflammation in the muscle tissue, which again causes more harm than help. Each trigger point should be held (no rolling motion) for 30-90 seconds. After this is done, several large slow rolls over the length of the entire muscle is preferred. 

TRUE!
Taking deep, regular breaths while rolling out helps oxygenate the muscles, and relaxes the body to allow for greater relaxation of the muscle. 

FALSE!
Avoid bony bits! Foam rolling is intended to be used on soft tissues, and most effectively targets soft connective tissues and fascia. Rolling over bones like the knee, elbow, or ankle will likely result in bruising and soreness, without any benefit.  Having said that, for most people one of the best foam rolling exercises is performed by rolling over top of the mid-back.

FALSE!
Knowledge and awareness of your muscular system is always beneficial when rolling out tight areas. In many cases, the origin of the pain we experience can be in a completely different area than the actual problem spot! For example, an individual with a tight IT band may find better improvement from rolling out the primary muscles that attach to it instead - namely, the gluteus maximus (your buttocks),  vastus lateralis (outside quadraceps) and the tensor fasciae latae (the outer edge of your hip). This is because the IT band is extremely strong, and simply cannot be released from foam rolling manipulations. In fact, repeatedly rolling out the IT band could cause more damage, as it is increasing inflammation in the area. If you are ever unsure of where you should be foam rolling for the greatest effectiveness, our physiotherapists are happy to help answer your questions and put together a foam rolling plan for you. 

TRUE! 
You may be scratching your head at this one, as we just earlier mentioned that foam rolling for too long is a bad thing. While that is correct, it is also not beneficial to speedily roll out tight areas. Your muscles need time to relax, and doing less repetitions at a slower, more focused rate will lead to happier, healthier muscles in the long run. Studies recommend using a slow, kneading method directed away from the area of pain.  You should always try to first release the trigger points of the muscle with a technique where you pause in the muscle before rolling the muscle out. 

TRUE!
As with any exercise, form and posture play an important roll in the effectiveness of your foam rolling practice. When properly done, you may find yourself working up a sweat while rolling out those sore muscles! For example, when rolling out the quadriceps, it is common to assume a plank position with the foam roller under the legs.  It is important when doing this to hold the abs and back strong, to avoid causing any tightness or damage to these areas as well. 

FALSE!
Attempting to foam roll the low back will result in the surrounding muscles tightening to protect the spine, which means tightness, spasms, and pain for you. Instead, it is important to find the cause of the low back pain; surrounding muscles like the piriformis (deep within your buttocks), rectus femoris (within the quads), or the hip flexors (front of your hips) all commonly contribute to low back tightness, and these groups can be safely rolled out. If low back pain persists, you may find it effective to stretch in child's pose, or see one of our physiotherapists to target the root of your injury. 



Happy foam rolling!
Granville Physio

​It has, unfortunately, happened to most of us… you're in the middle of a great workout, walking down the street, or even rolling over in bed at night, when suddenly you are overcome with horrible pain. A cramp! You clutch at your seizing muscle, rubbing at it to release, rocking back and forth as you wait for the cramp to pass and relief to come. 

Cramping muscles are certainly not a fun experience, and while they may sometimes seem to strike at random, they give us important information regarding the health of our muscles and body. So, what exactly do cramps mean, and what can you do to prevent them? Read on below for more information. 

Do you often wake up stiff and sore? Are you prone to frequent headaches, or persistent neck pain? The problem may lie in your choice of pillow.

We spend a large portion of our day sleeping, and the alignment of our spine and head during our sleeping hours can have a drastic influence on our health and well-being throughout the day. Many individuals are unaware of their poor sleeping habits, and are not using a pillow that properly supports their body during rest.

However, purchasing a proper pillow can be a daunting task. There is large variety of pillow sizes, shapes, materials, densities, and brands, all of which can be quite overwhelming if you are unsure of what to look for! However, our physiotherapists here at Granville Physio are here to help! We've outlined below a few basic sleeping positions, and the pillow types that are best suited for your individual sleeping style. However, if you would like a personalized assessment of your resting spinal position, and the pillow that will optimize your rest, click here to book in with James, Damien, or Jim today!

​For those of you who have a tendency to sleep on your stomach - please stop! It may be difficult to adjust your sleeping position at first, but we guarantee that your neck will thank you for it! Sleeping on the stomach puts your neck in a position of full rotation for long periods of time, which as you may have guessed, is not good for your body. With the head turned to one side for such a long period of time, you are compressing one side of the neck and over-stretching the other side. Oftentimes, this can cause pain, stiffness, and headaches in the morning, regardless of which pillow you choose to use. 

With the above tips in mind, here are a few different types of pillows you may encounter in your shopping:
A) Memory Foam

• Pro's: react to body heat and mould to individual shape, can be contoured to fit the head/neck more accurately, very supportive for both back and side sleepers.
• Con's: don't allow for air circulation, can be very hot when sleeping.  Low cost solutions often of gas harmful chemicals that can cause headaches.

B) Latex

• Pro's: long-lasting, very firm and supportive, cooler than memory foam, often glue free so no of gassing.
• Con's: can be quite expensive.

C) Feather/Down

• Pro's: very comfortable for the first 5 minutes
• Con's: do not offer much for support, lose shape very quickly 

We recommend taking someone with you when you go to pick out your perfect pillow.

Laying down with each pillow on a mattress that is similar to yours is the most important step!  Have a person assess your neck and spine alignment, to ensure that you are choosing a pillow with the right height and level of support. While suggested as the ergonomic solution, contoured pillows (particularly those with two bumps), often don't provide a very good fit.

As always, if you have any questions or concerns, the physiotherapists at Granville Physio are here to help. Click here if you would like to book an appointment.

Sweet dreams!

To put it simply, the Shockwave machine used by your physiotherapist creates many quick, high energy pulses that are directed into the heel and plantar fascia. These pulses act as a "biological jackhammer", breaking down calcium deposits (heel spurs) and scar tissue. They also stimulate a recruitment of fibroblasts to the area, which are responsible for healing connective tissues like the plantar fascia. Therefore, the healing effects are twofold; not only are the bone spurs and scar tissue reduced, the body's natural healing mechanisms are stimulated to help promote recovery of the foot and heel. Patients have reported an exceptional reduction in pain after only one treatment! If you are interested in reading more about Shockwave therapy, you can visit our website at www.shockwavetherapyvancouver.ca for detailed explanations of the technology behind the machine, as well as the various conditions that it has been shown to treat. ​

Happy walking!
- Your Granville Physio Team

Why it matters?
     Improper positioning of the mouse can cause individuals to bend wrists, and lift or reach arms out for extended periods of time. This in turn places increased stress on the wrist and elbow joints, over time weakening these systems and creating pain and dysfunction.

James Rowan's suggested fix:
     Make sure that your mouse is placed in the "Usual Zone" pictured above, within 25 cm of your seated position. The hand and forearm should maintain a straight line, and the upper arm should not have to extend or elevate to use the mouse. By keeping the mouse in the green zone displayed above, regular reaching motions are eliminated, strain on the elbow is reduced, and your body will thank you! ​