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5 Effective Exercises for Tennis Elbow

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What is Tennis Elbow (Lateral Epicondylitis)?
Tennis elbow is a widely common soft tissue condition characterized by pain and inflammation on the lateral and outer aspect of the elbow. It is typically due to overuse of the extensor carpi radialis brevis tendon through repetitive actions such as improperly playing tennis, operating machinery, typing or other gripping activities. Symptoms may include weakness in the arm, stiffness in the elbow, and difficulty performing common hand actions such as holding an object. While ice packs and braces can assist with pain control in the early stages of tennis elbow, improving one's fitness is very important in the long-term management and prevention of this elbow condition. Try these five exercises to strengthen the arm:

BALL SQUEEZE (to improve grip strength) 1) Hold a tennis ball (rolled up sock or towel can also be used) in your hand.
2) Squeeze the ball for 5 seconds and then relax the hand for 10 seconds.
3) Repeat 8 - 12 times for 3 se…

Shoulder Mobility Exercises - Pendular Circles

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This exercise assists in maintaining and increasing mobility in the initial stages of a shoulder injury such as a strain in the rotator cuff or cartilage called the labrum or in persistent stiff shoulder conditions and frozen shoulder. Start by holding onto something for support with your non affected side. In a bent over position, holding for support let the arm of the affected shoulder swing with momentum in a circular motion across the body in a clock wise or counter clock wise direction. Do this for 30 seconds for 3 sets 4-5 times per day.

Step Up Your Beach Volleyball Game

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Beach volleyball is an intense sport that requires good stamina and strength. Training various muscles of the body (core, lower body, upper body) to become stronger will allow you to hit harder and jump higher. Easily train on the sand using medicine balls, sand bags, kettle bells, or resistance bands with these specific exercises below.
CORE: 1)Scissor kick: Lie down flat on your back with your arms extended straight out to the side, palms faced down. Raise one leg from the ground and then back down. Switch to the other leg. Do 16 reps for 3 sets with 1 minute rest in between each set. Variation: increase the difficulty of this move by placing a resistance band over your thigh area.

2)Extended plank: start in a plank position withour elbows a few inches in front of your shoulders. Straighten your trunk and legs so that they are in line. Hold your abs tightly for 45 seconds to 1 minute. One set.


3)Medicine ball slam: Hold a medicine ball with both hands and stand with your feet shoulder …

Shoulder Mobility Exercises - Pendular Swings

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This exercise assists in maintaining and increasing mobility in the initial stages of a shoulder injury such as a strain in the rotator cuff or cartilage called the labrum or in persistent stiff shoulder conditions and frozen shoulder. Start by holding onto something for support with your non affected side. In a bent over position, holding for support let the arm of the affected shoulder swing with momentum across the body like a pendulum clock. Do this for 30 seconds for 3 sets 4-5 times per day.

How to Squat Properly

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Squats are an excellent way to target the full body and to build significant strength. It heavily relies on your thighs, calves, lower back, arms, and abs. Some key benefits include building muscle, burning fat, increasing endurance, and improving proprioception. However, proper form is needed to avoid back or knee pain.  HOW TO SQUAT WITH A BARBELL: Starting Position 1.Stand with feet approximately shoulder-width apart, toes pointing straight ahead, and knees aligned over second and third toes. -As much as 5-8° of external foot rotation is allowed in the starting position, some consider this normal anatomical position. 2.To perform the high-bar back squat, rest the barbell on the shoulders, behind the neck, with hands grasping the bar wider than shoulder-width apart.
3.To perform the low-bar back squat, rest the barbell on the middle trapezius region with hands grasping the bar wider than shoulder-width apart. -It is important to note adequate shoulder mobility (external rotation) is req…

10 Easy Foam Rolling Techniques

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Foam rollers have become a widely used tool for muscle recovery. In response to working out hard during training, the collagen and elastin fibers in the connective tissues surrounding the muscles become more dense and rigid forming strong adhesions commonly known as knots. Building knots can prevent normal muscle contraction and cause pain. The role of foam rolling in self-myofascial release has been known to break down these adhesions, which can improve range of motion, mobility, posture, and muscle recovery. A few important tips: engage your core throughout rolling, relax, remember to breathe, avoid rolling directly over your bones, joints, neck and lower back. Below are TEN great foam rolling exercises to target the entire body (source: http://www.mensfitness.com). Slowly roll on the targeted area until a tender spot is found and remain on that spot between 30 to 90 seconds.
1. Upper back roll


Lie down with your back on the floor. Place a foam roller underneath your upper back and c…

INSYNC PHYSIO in Matasanos, Honduras

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Caitlyn Dunphy, Physiotherapist at InSync Physiotherapy Burnaby Clinic on her trip to Honduras,

"I recently returned from volunteering with Global Brigades in Matasanos, Honduras. They are an amazing organization that creates sustainable change in communities by training local health staff, creating health systems, community owned banks, clean water systems, sanitation infrastructure and business development. I was on the medical/dental Brigade doing Physiotherapy work.


The first day we visited a local school and the kids did a dance performance for us and pulled us up on stage to learn the dance. After, we shadowed some of the local Community Health Workers (local volunteers trained by by Global Brigades to help provide care to their community). Then we did sanitation surveys of the local homes. The people were so kind and happily welcomed us into their homes.

The following 3 days were clinic days. The local school shut down and the classrooms were used as clinic rooms. Communit…