Showing posts from June, 2016

What is whiplash?

Whiplash of the cervical spine or neck is common among patients who have been involved in rear-end motor vehicle collisions, and also can also affect those who participate in contact sports such as rugby and football, or those who have experienced other physical trauma affecting the neck.

The most common cause of whiplash injury happens in response to a rear-end vechicle collision. As such, most studies that have been conducted have simulated a rear-end vehicle collision. During the collision, the spine of the person(s) being hit behave much like a cracking whip in the way that the spine moves in response to the sudden force. At impact, the torso continues to travel forward towards the steering wheel. The chin tucks downward and the skull travels backwards, causing an almost ripple-like motion through the spine, towards the head. That is a lot of different directions for your body to be trying to go all at one time. This movement causes the normal curvature of the cervica…

Managing and Decreasing Your Stress

Nobody can escape stress 100% of the time, (and if you've figured out to do this, please share your magical secrets!). It is something that can get the better of us sometimes, and can have a negative effect on our health and well-being. Stress can increase the release of cortisol which can increase the risk of cardiac issues. It can toil with our emotional well-being making us more irritable or reactive to something that would otherwise not bother us. Stress is a sneaky devil that can creep up on us. It is important to learn to manage our stress to try to decrease these negative effects that it can have on our bodies and minds. 
Here are some ideas to help decrease the effect of stress on our lives:
1. Get active: go on a hike, walk the dog, hop on a bike, hit the gym, practice yoga. Whatever it is you enjoy, do it! Physical activity has repeated been linked to better mood. Yay endorphins!
2. Eat something healthy: when we are stressed, we tend to reach for the chips or the choco…

Supraspinatus Rotator Cuff Stretch

This is a stretch for the supraspinatus muscle. You’re going to step into the door with the left foot, throw the towel behind the back with the left hand and reach up behind with the right arm and pull the towel upwards with the right shoulder propped up against the corner of the doorway. You want to hold this stretch for 30 seconds, three sets, maintaining neutral spine and posture.

Hip Flexor Stretch

This is a stretch for your hip flexors. You’re going to start with the weight on the right knee and stay nice and tall with your posture, pretend there is a string pulling you up through your whole spine and rotate the back leg about 45 degrees. Then you will engage your core by pulling everything below the belly button in towards your spine making yourself skinny at the waistline, then as you lunge forward with the left leg with he weight on the right knee, you’re going to reach that right arm up all the way up towards the ceiling. As you are reaching up with the right arm you’re going to reach down with the left hand, opening up that whole right side. You’re going to hold this pose and stretch keeping that core engaged for 30 seconds and do three sets. Repeat it on both sides.

Pectorals Stretch

Image     604-298-4878
This is a stretch for the pec major. You’re going to stand on a corner with the hands on the wall in a push-up position and you’re going to take a step forward leaning into the wall, staying nice and tall with the weight on the hands you’re going to hold that position with the core tight for 30 seconds, repeat three times.

How to Strengthen the Ankle to Improve Performance

Building on what we discussed last week, today we will be looking at how to strengthen the ankle joint to help prevent painful sprains from happening. Strengthening the muscles surrounding the ankle joint can also help to improve performance in a variety of activities because many land-based activities will require that you are upright, on your feet and putting a great deal of stress on the ankle joint.

Strength, Mobility and Proprioception
Three big components of ankle performance program are strength, mobility and proprioception. Strength is fairly self-explanatory: increasing the strength in the muscles themselves by adding load to the ankle joints. Mobility refers to the range of motion available to the ankle joint; restrictions can cause issues and muscle imbalances. Proprioception is the ability of the body to recognize where it is in space and in relation to other joints in the body. Proprioception has a lot to do with balance as your body needs to be aware of where, say, the to…

Management of Lateral Ankle Sprains

Ankle sprains are by far one of the most common injuries, both in sport, and if you're a bit clumsy like me, just walking normally down the sidewalk. The lateral ankle sprain is commonly known as the "rolled ankle." Basically your ankle rolls outwards over your foot and pain is felt on the outside of the ankle around the lateral mallelolus (the ankle bone that sticks out the most).

                                                             View from heel of right ankle

Old School
Generally, an ankle sprain has been treated with the PRICE method, which stands for:
 - Protect: giving the ankle support, you may use a brace or taping to prevent ankle from rolling again
 - Rest: avoiding unnecessary movement, staying off the ankle
 - Ice: applying ice or cold pack to prevent swelling and dull pain
 - Compression: wrapping ankle with tensor band or similar elastic band to decrease swelling
 - Elevation: resting the injured ankle on a surface about or above hip level, helps to…