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Showing posts from December, 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.