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Showing posts from 2016

4 Warm Winter Smoothie Recipes

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Notice that refreshingly cold smoothies don't have the same appeal during wintry weather? Give your smoothies a winter makeover by serving them hot and toasty. (It's not as strange as it sounds—promise!) These ice-free, warm smoothie recipes will warm you up after a chilly morning jog. Oats and Chocolate Hot Smoothie It only takes six simple ingredients to whip up an outrageous oats and chocolate smoothie. Safety tip: Don't fill your blender or smoothie maker with boiling liquid! The steam creates pressure that can cause the lid to blast off, literally. Add the hot ingredients at the end. Ingredients15g/0.5oz dark chocolate, chopped (check the brand for gluten free if required)200ml/6.75floz almond milk20g/0.7oz rolled oats (check the brand for gluten free if required)½ a ripe, medium sized banana6 almonds5g/0.2oz chia seeds20ml/0.7floz cold waterDirectionsAdd the dark chocolate to a jug and pour in the almond milk. Microwave until the mixture is warm and the chocolate ha…

Hip Arthritis - Segment 6 - Sit to Stand Functional Strength

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Place a couple of blocks or telephone books on a chair. Stand in front of the chair and elongate the spine keeping the posture in neutral. Try not to arch the lower back. Move into a sit position by bringing the buttock back and down and raise the arms forward into flexion at the same time. Then return to the standing position. Repeat for 3 sets 15 repetitions. When doing this exercise keep the knees over the ankles as well as in alignment with the second toes as much as possible. This stand-to-sit exercise is great for retraining the function strength of the lower quadrants if you have hip arthritis or have had a partial or total hip replacement surgery.

Exercises While in Bed From a Broken Ankle

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Also referred to as an ankle fracture, a broken ankle involves damaged bones and ligaments in the ankle joint. Symptoms include severe pain, swelling, bruising and inability to carry weight on the foot. A broken ankle can take several weeks or months to heal. During recovery, you will need to stay off the ankle to ensure proper healing. Although you should avoid exercising the injured foot, there are a variety of other exercises you can perform while in bed from a broken ankle. Range-of-Motion Exercises When you are on bed rest after a serious injury, range-of-motion exercises are vital for maintaining the health and integrity of your joints. When done regularly, ROM exercises keep your joints flexible, maintain muscle strength, increase circulation and prevent blood clots. When doing ROM exercises, begin at your neck and work down to your toes. These exercises simply involve moving the joints in every possible direction. For example, exercising the neck involves pulling your chin to…

Hip Arthritis Exercises Segment#5

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Lying on your back with the knees bent elongate the spine and keep the posture in neutral. Then engage your inner core below the belly button. With the arms by your sides, lift the buttock up and hold for 10 seconds. Lower and repeat 10 times doing 3 sets. This exercise is great for retraining the extensor muscles to help support hip arthritis or total hip replacement surgery.

Hip Extension Retraining - Insync Physiotherapy

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This exercise is great for hip extension retraining. Start by pulling in your inner core below the belly button while keeping your posture in neutral. Be careful to avoid arching the low back. Keeping your inner core engaged extend the hip with the knee bent at 90 degrees. Hold this at the end range for a few seconds and then bring it back down. Repeat this 10 times 3 sets 3 times per day. This exercise is excellent to help retrain the motor activation of hip extension in your hip due to hip joint, Sacro-iliac joint, low back and knee injuries.

Hip Arthritis Exercises - Insync Physiotherapy

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Hip stiffness from arthritis or having total hip replacement surgery, can be sometimes difficult in trying to get your functional mobility back again. I highly encourage you to be working with your physiotherapist in order to get your functional mobility back, but in the meantime, here are some very helpful tips to get you started on increasing your mobility, your strength and retraining your muscular control system again. Enjoy!

InSync Physiotherapy - Intro To Exercise Video Resources

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InSync Physiotherapy - Intro To Exercise Video Resources
Hi, how’s it going? So at Insync Physiotherapy we’ve created some amazing resource videos to help you work though some things that can help you work on strengthening, increasing mobility, and also just retraining the motor control of certain muscle groups throughout your whole body. So there’s going to be a series of videos that you’re going to see on our Youtube Channel that’s going to help address different areas of the body and ultimately, they’re just things like tips that can help you with becoming more connected with how you really want to move again. So enjoy!

4 Things Young, Active Guys Do That Ruin Their Joints

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It used to be that joint problems were something only older guys had to worry about. But today orthopedic surgeons are seeing people in their 40s or younger for joint replacements. In fact, data from the National Center for Health Statistics finds the number of hip replacements has more than doubled in a 10-year span, skyrocketing by 205 percent in people ages 45 to 54. Surgeons attribute the rise to people wanting to stay active as they age. Today’s implants also last longer than they once did, so joint replacements are now an option at a younger age, since physicians aren’t as worried about having to replace them. But while the surgeries are effective, we’d all prefer to skip a trip to the hospital, right? Here, the top mistakes we all make when it comes to our joints and how to stay out of harm’s way. You're Only a Runner Many patients seeking joint replacement are in good cardiovascular health, but not necessarily good physical health. If you only run, you might have …

Hip Arthritis - Segment 4

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Start by pulling in your inner core below the belly button while keeping your posture in neutral. Be careful to avoid arching the low back. Keeping your inner core engaged extend the hip with the knee bent at 90 degrees. Hold this at the end range for a few seconds and then bring it back down. Repeat this 10 times 3 sets 3 times per day. This exercise is great to help increase active range of motion extension strength in your hip due to muscle imbalances caused by injury or arthritis in your hip joint.

7 Things To Do For Stronger Knees

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Stretch your IT band.Spending some time stretching and warming up your IT band before diving into a strenuous activity is a good way to keep your knees strong. It is the area of thicker tissue that runs from the outside of the pelvis to the outside of the knee. The IT band helps to stabilize the knee during physical activity.

1. Stand with your left foot crossed over your right and stretch your arms above your head. Lean your upper body as far as you can to the left without bending your knees. Repeat with your right foot crossed over your left, leaning your upper body to the right. 2. Sit on the floor with your legs stretched in front of you. Cross one over the other and pull your knee as close as you can toward your chest, holding it in place for a few seconds. Repeat with your other leg. 3. Ball-squeeze squat: Place a ball between your thighs and squeeze. Slowly squat down until your knees are bent 90 degrees or as low as you can. Do three sets of 10 reps. 4. Large-step lunge: Take a bi…

Hip Arthritis - Segment 3

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Start by engaging your inner core and keeping your posture tall. Balance yourself by holding onto to the wall, a post or something solid. Stand on one leg and bring the other knee up towards the waist and then bringing it back down again. Do this for one minute 6-8 times per day. This exercise helps to increase active hip flexion mobility due to arthritis or total hip replacement surgery. 

The Great Ice vs. Heat Confusion Debacle

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What ice and heat are for:Ice is for injuries, and heat is for muscles. Roughly.Ice is for injuries — calming down damaged superficial tissues that are inflamed, red, hot and swollen. The inflammatory process is a healthy, normal, natural process that also happens to be incredibly painful and more biologically stubborn than it needs to be. Icing is mostly just a mild, drugless way of dulling the pain of inflammation. Examples: a freshly pulled muscle or a new case of IT band syndrome (which is more likely to respond than the other kind of runner’s knee, patellofemoral pain, because ITBS is superficial and PFPS is often a problem with deeper tissues). Heat is for muscles, chronic pain, and stress — taking the edge off the pain of whole muscle spasms and trigger points, or conditions that are often dominated by them, like back pain and neck pain), for soothing the nervous system and the mind (stress and fear are major factors in many chronic pain problems, of course). What ice and heat…

Hip Arthritis - Segment 2

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This exercise is good to increase active hip mobility into abduction due to arthritis or total hip replacement surgery. Start by engaging your inner core and keeping your posture tall. Then hike the left foot off the ground and bring the leg with the knee straight out to the side into abduction. Imagine that the pivot point is at the front of the hip and rotate through here. Do this for 1 minute 6-8 times per day. 

How to Prevent Common Cycling Injuries

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It’s not uncommon for cyclists to encounter nagging injuries. The good news is that most of the common cycling injuries are preventable. You’ll soon discover themes among preventing many of the injuries: Make sure your bike fits you.Train wisely.Increase your strength off the bike.Stretch. Not only will these things make you a stronger cyclist, they will greatly reduce your risk of injury. Here we go with some of the more common cycling injuries:
How To Prevent Foot Pain What may cause you to get foot pain: Poor fitting shoes.Worn down shoes. Prevention tips: Buy bike shoes that are the right fit.Make sure your shoes are loose enough and aren’t too tight for your feet.Do the insole test: Take the insole out from your shoe, and put it against the bottom of your foot. No part of your foot should be outside the insole frame. If it is, get a bigger or wider shoe.Over time your shoes will lose their support. If you don’t feel the time is right to go out and buy new shoes, or you otherwise bel…

Hip Arthritis Segment 1

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This exercise is good to increase hip mobility due to arthritis or post total hip replacement surgery. Begin by stepping up onto a 2-3 inch stepper with the unaffected leg. In neutral tall posture, engage your inner core below the belly button by pulling the muscles in towards the spine. Next, with a straight knee bring the thigh into flexion and extension in a controlled pendulum movement. Repeat for 1 minute 6-8 times per day.

Upper Trapezius Retraining

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Hold light dumb-bell weights in each hand & keep your core stability muscles engaged below the belly button the entire time. Take a step forward with one foot. Bring your arms out into abduction to about 45 degrees. Keeping the arms up at 45 degrees, shrug the shoulders to the ears and bring them back down again. Repeat 10 to 15 repetitions for 3 sets. This exercise is great for strengthening and retraining the neuromuscular control of the Upper fibres trapezius muscles after neck related whiplash injuries, chronic neck dysfunction or shoulder complex & rotator cuff dysfunctions. They attach onto the scapula up to every vertebrae of the neck and base of the skull.

5 Ways to Stretch Your Calves (a Must For Runners and Heel-Wearers!)

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The calves are one of the most overused and overlooked muscles in the body, and if you wear heels, run regularly, or both, stretching your calves is a must, since tight, shortened calves can lead to injury. These five calf stretches can be done almost anywhere, so click through to learn how to do them and then add these stretches to your daily routine!
Wall Calf Stretch This is a classic calf stretch that you can do just about anywhere.
Stand a little less than arm's distance from the wall.Step your left leg forward and your right leg back, keeping your feet parallel.Bend your left knee and press through your right heel.Hold for 20 to 30 seconds and switch legs.
Wall or Curb Stretch This is one of the easiest stretches to do as soon as you finish a run. If you have weak Achilles tendons, do the variation using a wall instead of a ledge.
Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex.Hold for about 10-15 sec…

5 Really Great Reasons Why Good Posture Is Super Important

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So it turns out, your mother was right after all: Good posture really matters ― even in your older years.
Here are five reasons why good posture matters. 1. Bad posture can adversely impact your sex life. Research shows that slouching ― the opposite of “power posing,” meaning standing up tall and straight ― results in low energy and low self-esteem. Standing straight up with your shoulders back and neck aligned with the rest of your spine is considered a “power pose” that can boost your energy and confidence levels. By regularly practicing good posture, you’ll feel more confident and energized in and out of the bedroom. 2.  Slouching makes you look older.  If you’ve spent years sitting at a desk, hunched over a computer, you may be more likely to develop that unnatural hump in your neck or back resulting from “text neck.” For women, the forward slouching motion and rounding of the shoulders can cause breast sagging. To avoid your slouching from developing into skeletal or spinal issu…

Levator Scapula Stretch

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Start by reaching your hand down your spine while pointing the elbow to the ceiling. Bring your left hand over the head by the base of the skull. Next, look down and away from the right side and gently pull the right ear away from the right shoulder. Hold for 30 seconds 3 sets. This stretch is great to increase the mobility of the neck for Whip lash injuries sustained from motor vehicle accidents or sports injuries, or tight and imbalanced muscles in the shoulder complex. 

Exercises That Help Prevent Knee Pain

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Build pain-proof knees Protect and pamper your knees now, and they'll keep you striding strong and pain-free for life.

Here are key stretching and strengthening moves that you can practice to help pain-proof your knees.

Calf stretch Stand at arm's length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.

Quadriceps set Lie or sit on the floor with your right leg extended straight out in front of you and a towel roll under your right knee. Push your knee down into the towel while you tighten your thigh. Hold for five seconds, then release. Do three sets of 10 reps, then switch legs. Straight leg raise Lie down with right leg extended and left leg bent. Lift your straight leg up until both knees meet, then slowly lower. Do three sets…

Scapula Control With Core Stability Retraining

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Using a ball lie on your stomach with your inner core engaged by pulling the waistline up from the pant line. Keep the core engaged the entire time. Start with bringing the elbow up so the arm is at 90 degrees with the fist clenched. Keeping the upper arm and wrist still bring the forearm up parallel to the floor and back down slightly. Repeat this for 30 seconds 3 sets twice daily. This exercise is great for retraining the motor control of the scapular muscles in conjunction with core stability strengthening. Excellent to do in the strengthening rehabilitation phases of any kind of shoulder injury. Great for swimmers, baseball, tennis, volleyball, basketball or ultimate players.

This One Simple Exercise Will Help Tighten Your Core and Lower Body

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One of the first places you gain weight is typically around your belly. It’s also one of the hardest places to lose fat. As you’ve probably heard, doing planks is a great way to keep your abdomen, back, and glutes tight and strong. But there are variations of this exercise that you should also incorporate into your fitness routine to get better results. How to Reverse Plank The key to this exercise is to keep a proper form. If you feel your hips sinking towards the ground, get back into the initial position and readjust yourself. As you get more comfortable with it, you can increase the effects of the exercise by wearing a weighted vest or by resting your weight on one leg instead of two. On the other hand, if it’s too difficult, modify the movement by lowering yourself onto your elbows and forearms instead of your hands. As with any other exercise, warm-up properly before attempting. Sit on the floor with your legs out in front of you and you back straight.Lean back so that your …

Triceps Stretch

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This stretch is great to do after doing any prolonged overhead activities or sports using the arms and shoulders. It’s also really good to do after you have injured your shoulder or elbow when you want to increase mobility. Begin by reaching your hand down your spine while pointing the elbow to ceiling. Then pull the elbow higher with the other hand and hold for 30 seconds. Do 3 sets twice daily.

Thumb Spica Taping

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This taping technique will limit movement in the joint between the thumb and the hand to help the soft tissues heal after a thumb sprain. You use loops of tape around the thumb that attach to the wrist and ‘rein in’ the thumb to prevent it from moving. Equipment Required2.5cm Zinc Oxide TapeScissors (optional)Instructions Step 1: Start by creating an ‘anchor’ on the wrist. Circle the wrist once with the zinc oxide tape as pictured: Step 2: Now you add the tape strips that will support the thumb itself. With the zinc oxide tape, start on the outside edge of the wrist – i.e. on the same side of the wrist as the little finger is. With a single continuous strip of tape, bring the tape diagonally up the back of the hand, onto the first joint of the thumb. The tape should cross the main knuckle of the thumb (the knuckle where it joins the hand.) Continue all the way around the thumb, so the tape crosses itself, then come down the base of the palm and around the outside of the wrist to fin…

Posterior Capsule /Deltoid Stretch

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This exercise is great to increase the mobility of the posterior shoulder capsule and deltoid muscle after injuring your rotator cuff & having scar tissue in the posterior shoulder capsule. Begin by lying on your back with your knees bent. Bring your arm up and across your chest and lean your weight onto the scapula of the same side. With your other hand pull the arm above the elbow across the chest. Hold this for 30 seconds doing 3 sets twice per day.

5 Surprising Benefits of Training Your Glutes

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Booty, butt, derriere, backside, rump, fanny, keister, caboose, tush. So many different names for the one body part everyone wants to build, tighten and tone. By far the largest and strongest group of muscles in your body, the gluteals (gluteus maximus, gluteus medius and gluteus minimus) and the hamstrings (biceps femoris, semitendinosus and semimembranosus) work together to extend, rotate and abduct the hip. They also contribute to stabilization of the pelvis, in particular during walking, running and climbing. A well-trained rear end isn’t just nice to look at. Strong glutes and hamstrings can help improve posture, alleviate lower back, hip and knee pain, enhance athletic performance, reduce bone density loss and even eliminate that stubborn abdominal pooch. What’s more, because muscle burns more calories at rest than fat does, increasing lean muscle mass via glutes training can accelerate fat loss and help to keep it off. All pretty good arguments for training your glutes, don…

Are Exercise Injuries More Common in the Cold?

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Q: Am I at greater risk of muscle or joint injury when I exercise in the cold? A: In general cold-weather workouts are almost always safe, as long as you bundle up (layers are key) and pay extra attention to slick, slippery surfaces. But what's happening inside?
Cold weather certainly can increase your risk of straining or tearing something. That's because the lower temps cause our muscles to tighten a little bit more. Think about a block of clay that's been sitting there, that cold block of clay would tear if you stretched it, compared to how pliable it would be if you spent some time warming it up in your hands first. Our muscles and connective tissue also have less elasticity when the temperature gets lower. That's why warming up is more important now than at any other time of year. In average temps when you're not using your muscles, most of your blood flows to your internal organs. When you start to call on your legs and arms to get moving, blood vessels open u…