Blog
Recovery from Thigh Injuries: Platelet-Poor Plasma Shows Promise Over Platelet-Rich Plasma
This study explored whether using platelet-poor plasma (PPP) or platelet-rich plasma (PRP) is better for helping people recover from acute thigh muscle injuries. The researchers treated 100 patients, aged 16 to 45, with either PPP or PRP and then monitored their recovery. They found that those treated with PPP returned to their sports activities about 23 days faster than those treated with PRP. Importantly, there was no difference in the rate of re-injury within a year between the two groups. The findings suggest that PPP could be a faster option for recovery without increasing the risk of getting injured again.
Read More
Free Online Pain Management Program: LivePlanBe+
LivePlanBe+ is a free, self-paced online course designed to help individuals living with chronic pain improve their well-being. Through guided pain education and interactive learning experiences, participants gain practical tools and strategies to manage their pain effectively. The course is flexible, allowing users to learn at their own convenience, and aims to empower individuals by making small, impactful changes in their daily habits. Whether you are a person with chronic pain, a caregiver, or a healthcare provider, LivePlanBe+ offers valuable insights and techniques to enhance pain management and overall quality of life.
Read More
Core Stabilization Exercises and McGill Big 3
Deep core stabilization involves engaging the pelvic floor muscles and transverse abdominis, which are crucial for supporting the pelvic organs and providing core stability. Diane Lee offers detailed guidance on activating these muscles on her website. Dr. Stuart McGill's "Big 3" core exercises include the modified curl-up, side plank, and bird-dog. The modified curl-up strengthens the abdominal muscles while maintaining a neutral spine, the side plank targets the Quadratus Lumborum and abdominal walls, and the bird-dog links the hips, lower back, upper back, and arms while keeping a neutral spine. An additional exercise, the front plank, engages the entire core. Consistently engaging these deep stabilizers during activities such as bending, leaning, or lifting helps prevent spinal strain and promotes overall core strength and stability.
Read More
Mindfulness Meditation for Pain - Part 1: Introduction to Mindfulness
Welcome to the Mindfulness Meditation for Pain video series. Each video will help you learn how to use mindfulness to manage chronic pain and stress. It’s best to view the videos in sequence: from 1 through 5. If you are still having trouble managing your pain or stress and require further help, please contact your care provider or the Ottawa Distress Centre at 613-238-3311. Mental Health Service Information Ontario: 1-866-531-2600 or visit eMentalHealth.ca. If you need immediate medical attention, please call 911 or go to your nearest emergency department.
Read More
Cognitive Behavioural Therapy for Insomnia (CBT-I)
This is a fact sheet about Cognitive Behavioural Therapy for Insomnia. CBT-I focuses on identifying and changing behaviors and thought patterns that contribute to sleep problems. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the recommended, evidence-supported treatment for insomnia. It incorporates a range of strategies such as educational, behavioral, and cognitive interventions, which are customized to address each individual's specific needs. The goal of CBT-I is to modify the behaviors and thought patterns that perpetuate insomnia. Though it may take time to see improvements, as developing new habits and skills requires time, the benefits of CBT-I are substantial and enduring, aiding individuals with or without other mental and physical health conditions.
Read More