November 2004 - Winter
Feature Newsletter
CYCLING AND NECK PAIN
While cycling is a good way to achieve cardiovascular
fitness, you must be aware of your cycling posture.
Properly adjusted handlebars and seat height can help
alleviate some of your neck and shoulder pain, but finding
a bike that fits your body size is important too. Proper
form while riding, and stretching out your neck at stoplights
or during rest periods, will also help to prevent neck
and upper back tightness from developing. Mountain bikers
should also be aware of the amount of jolting that occurs
within muscles while riding over uneven surfaces for
prolonged periods of time. Stretching both before and
after riding is a good idea to avoid muscular tension
that may arise during your ride.
 SOCCER
STRAINS AND PAINS
Soccer is a popular recreational or competitive sport
enjoyed by people of all ages. Many of us played as
kids and hitting the pitch on a warm fall night is a
fun activity the whole family can enjoy. While the sport
obviously involves a lot of running, aspects of twisting,
turning, abrupt change of direction, and powerful kicks
are also vitally important to the game. It’s with
these quick jarring leg movements, that injuries may
occur. Groin pulls or quadricep strains are typical
to soccer players caused by the demands placed on the
lower body throughout the game. Getting a cleat stuck
in the grass, stretching one leg out to reach the ball
before an opponent, or just turning abruptly can all
lead to one of these problems. Another common cause
of quadricep strains is having the leg contact a solid
surface (i.e. the ground or opponents shin) while still
in an actively contracted state. This doesn’t
allow for a follow through of the leg to expel the force
created by the contracting quadriceps, which in turn
leads to tearing of the muscle. Depending on the severity
of the problem, icing for 20 minutes at a time to reduce
swelling for the first few days, followed by some gentle
stretching and progressing to light bike exercise should
help to ease the pain. If the pain persists or worsens
be sure to see a Physiotherapist.
THERE’S A MOUSE IN MY
OFFICE! 
WHY SHOULDER & NECK PAIN MAY BE A
RESULT OF THOSE PESKY CREATURES
They’re everywhere you look these days- rampant
in office cubicles, even invading our homes! While the
majority sits quietly on our keyboard tray, some like
to hang out on our desk or other near by locations.
Seemingly harmless, these pesky little creatures can
often cause unnecessary pain and tension in the shoulders,
neck and upper back. A growing number of computer users
are suffering from neck and/or shoulder conditions directly
related to incorrect working postures and chronic repetitive
strain. This strain can lead to chronic muscle tightness
and spasm in the shoulders and neck. This may eventually
lead to arm pain and even weakness in your hands. Be
sure to seek help from a Physiotherapist if your pain
is persisting or worsening.
 WHAT
YOU CAN DO TO AVOID THIS…
Be sure your workstation is set up for you! Follow
the 90? Rule at your desk to avoid unnecessary upper
body strain and tension. Knees, hips, and elbows should
all be at 90? when sitting up straight in your chair.
If you need to raise your chair to accommodate your
elbows, try placing old telephone books under your feet
so you can reach the floor comfortably. Placing your
mouse directly beside your keyboard will help avoid
any unnecessary movements between the two and will keep
your elbow at 90? when using the mouse.
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