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Low Back Pain: Core Stability Strengthening

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Start off with one hand below your belly button and pull your inner abdominal muscles downward. Imagine you are making yourself skinnier at your waistline. Put your other hand by your low back to make sure you keep it nice and flat. Slowly lift one bent knee up towards the chest, followed by the other knee while keeping your core engaged, low back flat and breathing into your diaphragm. Then slowly lower one leg down at a time. Repeat this for 3 to 5 minutes as a basic core stability strength exercise 4 times daily. To progress and increase the difficulty of this exercise, start with both knees and both arms straight up in the air. Reach one arm up above your head towards the ground and lower your opposite leg straight down to the floor while keeping your core engaged, back nice and flat and breathing into your diaphragm. Return the arm and knee back to the start position and do this for the other arm and leg. Repeat this alternating pattern with the arm and opposite leg for 3 to 5 mi…

Patrizio in Germany and Italy!

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InSync Physiotherapy's Patrizio Jacova, physiotherapist, recently returned from his amazing trip in Europe. Check out the photos below:

Pictured above: A view of the city from the Piazzale Michelangelo, where there is one of the replicas of the statue of David. You can see 5 monuments from there in one photo! The Ponte Vecchio, Palazzo Vecchio, Duomo, Bibioteca Nazionale, and Chiesa Santa Croce.

Pictured above: Cinque Terre, specifically in the town Riomaggiore. This was the perfect place to try lots of food, scuba diving, kayaking, and hiking. Patrizio's only regret was that he didn’t spend a full week there!
Pictured above: Patrizio at Keltendorf Steinbach.




Low Back Strain Injuries: Ball Walk Outs

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Start by pulling in your inner core by making your waistline skinnier below the belly button. Then roll out into a plank position on the ball in full control with a flat spine. Lift one leg off of the ball with full control while keeping your hips level with each other. Try to keep you toes pointed to the floor as much as possible and lead with your heal. Do 3 sets of 5 repetitions holding for 5 seconds on each side to start. Then progress to 3 sets of 5-10 repetitions holding for 10 seconds when stronger. Plank walk-outs on a ball is great for strengthening your core in coordination with strengthening your posterior hip and gluteal muscles. This can help with a faster functional recovery and prevent future lower back strain injuries in sports and everyday physical activity.

What is Cuboid Syndrome?

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Ever feel pain or swelling on the side of your foot? These symptoms may be due to a condition called Cuboid Syndrome, also known as cuboid subluxation or lateral plantar neuritis. In addition to pain in the lateral mid-foot, redness and a restricted range of motion in the ankle may be present. This syndrome is typically associated with an inversion sprain of the ankle. This is when the foot is forced inwards causing the cuboid bone to sublux, or partially dislocate. The cuboid bone is located near the mid-point of the outer side of the foot and is one of the seven tarsal bones that make up the arch of the foot. It connects the foot and ankle as well as provides stability to the foot.


The peroneus longus muscle is a muscle that runs along the outer side of the lower leg and attaches to the lateral side of the foot. Repetitive strain of this muscle due to activities such as ballet, jumping, or running, may place tension on the cuboid bone. Commonly found in athletes, Cuboid Syndrome ma…

Low Back Strain Disc Herniations: Hip Flexor Stretch

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Kneel down onto your left knee. Then rotate it about 45 degrees past the midline of your body. To keep your posture nice and tall imagine there’s a string pulling your whole spine upwards from your pelvis, right up your entire back and neck and up to the top of your head. Then engage your inner core muscles tight below your belly button and keep your low back flat. Next, bend the right knee forward and keep your posture nice and tall without leaning backwards. Then reach your left arm up pointing the fingers towards the ceiling nice and high and point your right finger tips to the floor. Hold this stretch for 30 seconds and repeat 3 times for each side. This stretch can help with low back strain due to disc herniations. If you experience pain and continue having problems then consult your Physiotherapist.

Elbow Strain: Median Nerve Mobility Exercise

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Place your hand onto your opposite shoulder to help prevent it from hiking up. Then turn your head to the opposite side and abduct the shoulder to 90 degrees. Together, extend the elbow, wrist and fingers out fully. As you start to feel a pull into the right side, turn your head to look towards the extended side. Repeat this by looking to the opposite side and extending the entire arm, wrist and fingers while turning again towards the extended side. Do it for 60 seconds, 4 sets two times per day. This is a great nerve mobility exercise biasing the median nerve. It’s important to regain full mobility in the nervous system when you are rehabbing from elbow, forearm, hand and finger tendon & muscle strains. Whether you’re an elite, avid to recreational athlete or just use your arms and hands a lot for work or activities of daily living, having the mobility you need in your muscle skeletal system will help optimize your overall function! 

Hamstring Strain: Basic & Progressive Functional Mobility

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When you strain and injure any part of your hamstring muscle, an important part of the rehab process is to ensure that the sciatic nerve associated with it is moving properly. Depending on the severity of the injury, you want to start this basic mobilization technique within the first few weeks. With the basic nerve mobility exercise to increase hamstring functional mobility start sitting down with tall posture. Slowly extend your knee and flex your toes towards you to further mobilize the hamstring. Then return the knee and ankle back to the start position. Repeat this for 60 seconds 4 sets 3 times per day. With the Progressive nerve mobility exercise for the functional hamstring retraining start sitting down with your knees bent and feet flat. Begin to slump your spine so you’re slouching forward and then slowly extend your knee and flex your toes towards you. When it reaches full knee extension and toes towards you with a pulling sensation, straighten up you back to tall posture. T…