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Showing posts from 2017

Do I Actually Have Tendinitis?

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The term "tendinitis" is frequently used by injured individuals, family practitioners, and medical specialists. Commonly present in the Achilles, lateral elbow, and rotator cuff tendons, many still believe that there is a large inflammatory component in overuse tendinitis and anti-inflammatory medication can be used to treat this condition.

According to Assistant Professor Khan of the Department of Family Practice at the University of British Columbia (2002), "ten of 11 readily available sports medicine texts specifically recommend non-steroidal anti-inflammatory drugs for treating painful conditions like Achilles and patellar tendinitis despite the lack of a biological rationale or clinical evidence for this approach."

Patients who present with a painful overuse tendon condition more likely have a non-inflammatory pathology. Studies have revealed that the cause of tendon pain arises from collagen separation. Collagen is the main structural protein found in connec…

Nerve Flossing - Median Nerve Bias

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Begin by placing your left hand on your right shoulder & look away to the opposite side. Abduct the shoulder to 90 degrees and together extend the elbow, wrist and fingers fully. Then turn your head to the right side and release the whole right upper extremity by flexing the fingers, wrist and elbow together. Repeat this again by looking to the opposite side and extending the entire right upper extremity again. Do this for 60 seconds for 3 sets 3 times per day. This exercise is great for mobilizing the connective tissue supporting the nerves in the right upper extremity if you have no acute neurological symptoms. Chronic stiff and tight neck-related upper extremities can be caused by postural dysfunctions (or chronic poor posture), previous whiplash from car accidents, sports traumas or repetitive strain injures to the shoulders, arms, hands or neck.

5 Exercises for Stronger Scapulas

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Weak scapular muscles can lead to an array of injuries including shoulder impingement, rotator cuff tears, and other shoulder-related pains. Pain may be followed by a restricted range of motion and may severely worsen if left untreated. Strengthening the scapular muscles can provide long-term benefits for rehabilitation and performance. Try the five following exercises below:

LYING DUMBBELL PRESS: 1. Lie down flat on a bench with a light dumbbell in each hand.

2. Hold the dumbbells on either side of your chest with the palms facing away from your shoulders and your elbow at a 90 degree angle.

3. Push your arms upwards and feel your shoulder blades separate. Remember to keep the dumbbells parallel to each other until the very top of the press.

3. Inhale and slowly bring down both dumbbells to the sides of your chest until you reach the 90 degree angle at the elbow. Breathe out on your next rep. Perform 3 sets of 10 reps.

WALL PUSHUP: 1. Stand a few steps away from a wall, then place you…

INSYNC PHYSIO in Machu Picchu

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InSync Physiotherapy's Joy Uemoto, RMT, recently returned from her amazing trip to Machu Picchu, Peru:


"We recently got the chance to visit a bit of the beautiful country of Peru. It was such an amazing experience! We got to see alpacas and llamas, and learn how all the beautiful weaving and knitting work is done. Including how they use natural ingredients to create all the colourful dyes. We also got to explore many ruins including beautiful Machu Picchu. Pictures really don't do it justice!"

Check out the the breathtaking photos below:






Top 5 Tips for Hiking

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If you live in beautiful British Columbia or in any other place with mountains and forests, then hiking up to a stunning view of the city is simply inevitable. Regardless of the varying distances and level of difficulty for each location, it is always ideal to be prepared out in the nature. Here are a few tips to get you started and ready for your next big adventure!


Photo: Cailtyn Dunphy at Garibaldi Lake, Physiotherapist, InSync Physiotherapy Tip #1: RESEARCH THE HIKING TRAIL  Know the distance, duration, accessibility, and current conditions of the trail. A particular trail may not be open to the public or might be susceptible to more dangerous conditions during a certain time of the year. Some trails in the Pacific North West are covered with snow well into June-July. Reading reviews made by previous hikers is always helpful in getting first-hand information on what to expect, what equipment to bring, and how to navigate through a difficult trail. Check out https://www.vancouvertra…

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…

5 Ways To Gently Begin Strengthening Your Core

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Your core muscles help strengthen and stabilize your spine and pelvis, which is why developing a powerful core is the first step to making your whole body stronger. Start firming up your core with these gentle Pilates-based exercises, which will give you a solid foundation for all other movements. Perform 15 repetitions of each exercise, most days of the week. Pelvic Bowl Lie flat on back with knees bent and feet gripping floor, arms facing down at sides. Raise right hipbone as high as you can toward ceiling. Hold momentarily. Slowly shift and raise left hipbone. Gently sway from right to left, as if you have a bowl of soup between your hip bones and you're gently rocking it without spilling. Counting right and left as 1 rep, perform 15 repetitions. Pelvic Tilts Lie flat on back with knees bent and feet gripping floor. Lift hips up toward ceiling in bridge position, and place thumbs on ribcage with middle fingers on hipbones. Tilt pelvis toward ground, expanding distance between …

6 Pain-Fighting Moves You Can Do With A Tennis Ball

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We absolutely love using foam roller exercises to work out those nagging aches and pains, but sometimes they can't get into a tight area quite as well as a pair of human hands. The next best option after a massage? This series of mini self-massage techniques using nothing more than a few tennis balls. These moves get into the deepest layers of your muscle and connective tissue to pry apart adhesions so your muscles can fully contract and stretch. They'll also relieve soreness, pain, and increase circulation. So grab a pair of tennis balls (you know there's one buried somewhere in the garage) and get started. If You've Got... Achy Feet Try... Sole SearchingWhy it helps: The ball loosens up stiffness in your sole's muscles, joints, and connective tissues.How to do it:While standing next to a wall or chair for stability, place a ball underneath the arch of your foot. Keep your heel on the floor and let your body weight sink in. Take deep breaths for 30 seconds to 1 mi…