Posts

Showing posts from 2018

Ankle Sprain: Lunge Squats

Image
It’s important to retrain the push off dynamic strength in your core stability and lower quadrant after an ankle sprain. There are a few key points to keep in mind as Nina takes you through this exercise. First, start off with neutral posture and the core stability muscles of your lower back engaged. Then when you lunge forward you want to push off with the back leg as opposed to stepping forward with the front foot. This will allow you to work the dynamic push - off of the back leg and stabilizing aspect of the front leg to better strengthen your lower quadrant with your core stability, and to ultimately help you recover from your deficiencies so you can return to playing sports faster & doing the activities you love to do. Perform 10 reps on each side for 3 sets daily to start. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

How to Activate Your Glute Muscles

Image
Properly activating your glutes before starting any exercise is important to ensure safety and optimal performance. Complex lifts such as deadlifts or squats not only require a strong and engaged core, but also activation of your large leg and glute muscles to help generate a desired level of power for the movement. 
The glute muscles consist of the gluteus maximus, gluteus medium, and gluteus minimus. The gluteus maximus is the largest of the three muscles and its primary function is to extend and externally rotate the thigh at the hip joint. The gluteus medius, which spans laterally to the side of the hip and thigh, works to abduct the thigh at the hip joint. Lastly, the smallest muscle in the group is the gluteus minimus works in conjunction with the gluteus medium to abduct the thigh and helps prevent the hips or knees to collapse inwards. Engaging all three muscles will help stabilize the hip, pelvis, and trunk. Try these exercises below to engage your glute muscles:
1) Side Step…

Anterior Hip Pain: Advanced Hip Muscle Strengthening

Image
A weak hip flexor can cause the joint to be impinged and move out of its dynamic stability in everyday activities such as walking, running or playing sports. Begin this advanced hip flexor exercise by engaging your lower abs and doing a poster pelvic tilt with your pelvis. Grab the front of the bench or table with your hands and keep your feet firmly planted on the floor. Slowly lower your torso backwards while maintaining the posterior pelvic tilt to as for back as possible without falling backwards or losing the posterior pelvic tilt. Then slowly return back to the start position again. Repeat this 5 times on the affected hip for 3 sets. You can even have a partner assist you by holding down your thighs and legs to help stabilize the lower extremities. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Deeper Look into Burnaby Physiotherapist: Caitlyn Dunphy

Image
So Caitlyn, what do you like most about being a Physiotherapist?
I would say I have two favourite things abut being a physio. The first one is getting to talk to people all day. That’s actually probably one of the reasons why I became a physio because I like chatting with people. The second thing is watching people and getting to follow people and watching them achieve their goals. So I get to see them at the beginning when they maybe thinking the goal is impossible or they’re in pain or something is stopping them, and then getting to follow them all the way through to see them achieve their goal and see how excited they are to achieve their goals. 
And why did you become a Physiotherapist?
I became a physio, one, because I really liked sports and I saw the benefits of Physio as both a coach and as an athlete. Then I also really liked problem solving. So I actually had originally signed up in school to be an Engineer because I liked math and science and problem solving but I didn’t feel …

5 Morning Stretches to Wake Your Body Up

Image
Ever feel sore from a workout that you did the previous day or from sleeping in an odd position all night? Try out these quick and simple stretches in bed when you wake up in the morning!

1) Full Body Stretch: 
Lie on your back with your legs together. Extend both of your arms overhead. Lengthen your spine by stretching your arms as far overhead and your legs stretched as far downwards as you can. Hold for 30 seconds or more.
2) Spinal Twist:  Lie on your back with your right leg extended straight down. Bend the left leg at the knee and cross your knee to the other side of your body. Open your left arm to the side and turn your head to the left side. Hold for 30 seconds or more, then repeat on the other side.
3) Hamstring Stretch:
Lie on your back with one leg extended straight down. Hold the back of your thigh or your knee and bring the other leg extended upwards towards your chest. Bring the leg close to your chest until you feel a comfortable stretch through your hamstrings. Hold f…

Anterior Hip Pain: Iliopsoas & Iliocppsularis Muscle Strengthening

Image
Anterior Hip Pain: Iliopsoas & Iliocppsularis Muscle Strengthening 

Anterior hip pain could be the result of a weak hip flexor causing the joint to be impinged and move out of its dynamic stability in everyday use such as walking, running or sport. Begin by slouching forward on a bench or chair grabbing the back of your thigh with both hands. As you sit straight up again lift the knee towards your chest with the help of your hands. With your core stability muscles engaged, slowly lower the thigh to allow the foot to reach the floor as you release your hands. Repeat this 5 times on the affected hip for 3 sets. If you have pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Inspiring Inside Look into Vancouver Physio & Burnaby Physio: Lynita White

Image
Inspiring Inside Look into Vancouver Physio & Burnaby Physio: Lynita White

So Lynita, what do you like most about being a Physiotherapist?” The thing I like most about being a Physio, the most rewarding part about being a Physio I would say is helping people achieve their goals and fostering independence. So when people come to the clinic and we work together and talk about what they want to achieve, whether it’s like climbing the Grouse Grind, running a 5 km, returning to sport or work, ball room dancing, keeping their back healthy, walking around their neighbourhood without pain, whatever that is. Figuring that out with the person and working together to build a treatment plan for them and getting through that treatment plan and then them coming into the clinic one day telling me, “You what, I’m where I want to be and I think I’ve achieved my goal and I don’t need to come anymore.” I’d say the most reward day for me is actually the day that people say they don’t need Physio anymo…

Whole-Body Partner Workout

Image
Looking to try something new for your next workout? Try these fun and challenging exercises with a partner at the gym or at home. 
1) Medicine Ball Pass:  Lie on your back with a mat with your feet planted next to each others. Begin with one person holding the medicine ball, then both sit up by engaging the core, and pass the ball to the other person. Repeat back-and-forth passes by performing simultaneous sit-ups for 20 to 30 repetitions. 
                                                                                                                                  credit: Kami Price 2) Squat Seesaw: Grab a resistance band with a handle on each end and stand face to face. Begin with one person performing a squat to bring the resistance band downwards, while the other person stands tall and brings the resistance band overhead by extending their arms. Remember to keep an upright body position through out the movement and engage the core. Repeat for 20 repetitions. 
                    …

Shoulder Rotator Cuff Strain: Scapular Muscle Strengthening

Image
After straining your rotator cuff, retraining the muscles of the scapula is an important aspect towards full functional recovery with any activities or sports at or above shoulder height. You can do this without a weight at first to practice your technique, and if you are feeling confident with this then you can start with a 3 to 5 pound dumbbell. Start lying down on your back with your knees bent and your low back core stability muscles engaged. Straightening up the arm, begin to raise the dumbbell up towards the ceiling. Then at the end of the movement protract and lift your scapula up off of the floor with a focus on the posterior muscles doing the work and not your pectorals muscles. Do 15 lifts of the scapula for 3 sets daily. If you are unsure about your shoulder pain or about this exercise please consult your local physiotherapist before continuing.

Elbow Pain: Biceps Stretch

Image
Place the thumb side of your hand facing forward firmly against a door frame or corner at the level of your hips. Keep the elbow bent to start. Then straighten the elbow and hold for 30 seconds doing 3 sets. The biceps muscle attaches just below the elbow and tightness here can sometimes be a source of pain for this area of the elbow. If you do activities or sports involving repetitive elbow flexion with twisting then this could be a source of pain in your elbow. If you are unsure about your elbow pain or about this exercise please consult your local physiotherapist before continuing. 

What is PNF Stretching?

Image
Proprioceptive Neuromuscular Facilitation, also known as PNF stretching, is a technique employed to improve muscle elasticity and range of motion. PNF is frequently used by therapists to restore functional range of motion and increase strength capabilities in patients who have sustained soft tissue damage or in post-surgery rehabilitation. It is found that consistent performance of PNF stretching and PNF stretching post-exercise may increase athletic performance by increasing range of motion. It is evident in literature that there are two types of techniques that can be utilized under PNF stretching.

The contract-relax method (CR) includes lengthening the targeted muscle and holding it in that position while the targeted muscle is contracted to its maximum isometrically for a period of time. A short period of relaxation and a passive stretch of the targeted muscle follows this initial contraction phase. The contract-relax-antagonist-contract method (CRAC) begins with the same procedu…

5 Stretches for Tight Chest Muscles

Image
Sitting in front of a computer or performing in repetitive activities such as weightlifting or volleyball can lead to tight chest muscles that may impair an individual's posture and function. The pectoralis muscles, both major and minor, attach at the sternum (breastbone) and to the bones of the shoulder and upper arm. The pectoralis major is a strong, fan-shaped muscle that begins at the clavicle and sternum to insert onto the humerus. This muscle works to flex or medially rotate the arm at the shoulder joint. It also plays an important role as an accessory breathing muscle to help with inspiration. The pectoralis minor begins from the third through fifth ribs and extends diagonally up the chest to attach to the scapula. It helps draw the scapula forward and downward. Both of these muscles work together to allow you to horizontally adduct your shoulders to bring it in and across your body. Tight chest muscles may lead to a decreased range of motion and difficulty with performing…

Shoulder Pain: Pectorals Muscle Stretch

Image
Stand beside a door frame or corner of a wall. Keeping your back straight and your inner core engaged, bring your arm up against the wall with the elbow and shoulder bent at 90 degrees. With the arm planted on the wall, draw your opposite shoulder back followed by your torso in a straight line. Keep the back straight and core engaged. Hold this for 30 seconds and repeat 3 times on each side 2 times per day. The tightness in the Pectoralis muscles can cause abnormal movement in your shoulder and can give you pain and dysfunction. Non optimal computer desk and sitting postures and performing activities and sports with a repetitive nature like climbing, volleyball, or any throwing sports can cause these imbalances. If you have pain or if you’re unsure about how these exercises affect your shoulder pain, consult your physiotherapist before continuing.

Anterior Hip Pain: Eccentric Hip Flexor Strengthening

Image
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. Then point both hands up and bend both knees to 90 degrees keeping the low back flat. As you slowly lower one leg straight to the floor bring your opposite arm up above you. Keep your inner core engaged and low back flat. Return the arm and knee back to the start position and repeat this with the opposite arm and leg. Repeat this alternating movement with the arms and legs 2 minutes 3 times daily. This is an excellent exercise to help strengthening your Iliopoas and Iliocapsularis muscles which can help decrease your anterior hip pain by stabilizing the front of the hip capsule more. If you have pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

Mobilizing the Thoracic Spine

Image
A tight upper back may be attributed to stiffness in the shoulder, neck, or back muscles surrounding the thoracic spine. Rounded or slump shoulders, having sway in the lower back, or a forward head position due to weak back extensor muscles, short and tight chest muscles, or weak abdominal muscles may result in an individual having poor posture. Poor posture can place tension in the upper back and may result in irritation or pain. Sports, weightlifting, irregular sleeping positions, or car accidents may also cause tightness in the upper neck and back region. Mobilizing and strengthening the muscles surrounding the thoracic spine may relieve an individual of stiffness or pain, while improving an individual's range of motion and functioning. Remember to have a balanced, upright posture by standing tall, bringing the shoulders down and back, tuck your chin, and keep a neutral spine to work on better posture.
EXERCISES FOR A TIGHT THORACIC SPINE 1) Thoracic Rotations: 

Lie sideways o…

Anterior Hip Pain: (Psoas March) Hip Flexor & Core Strengthening

Image
This exercise is called the Psoas March and it’s really great for increasing your hip flexor strength with your core and also with giving you that explosiveness and really awesome if you have issues with your SI joint and your hip joint. So we’re going to start off by actually having Vivian lying down flat on the mat and she wants to make sure that her low back is nice and flat; So that’s what the hands going to feel for so there’s no arching of the lower back. And you want to have this hands just below the belly button and that’s just going to help you engage that core a little more and you’ll feel a facilitation of that transversus. And you’re going to bring both knees up: So you want to have them up above ninety degrees… So here’s ninety and you want to go a little further. And then you’ll be wrapping a band around your feet and with the band you want to have it around the feet like this with the legs out a little bit with tension and parallel so they’re like train tracks. So you’r…

Knee Injury Prevention Guideline

Image
Knee and ACL injuries commonly occur in sports such as soccer, ultimate, and rugby. Athletes may require months to even more than a year to recover and to be able to return to play. There is a vast amount of literature describing a number of ways on how to prevent knee and ACL injuries. However, the most effective prevention strategies are the ones that are based on scientific evidence, a thorough assessment made by the coach and medical team, and the individual's input.


Strongly suggested by research, programs most beneficial in preventing injuries consist of flexibility drills, running drills, strength training, core strength, and plyometrics. Each session should last approximately 20 minutes with a goal of exercising a minimum of 30 minutes per week. Programs should be implemented through out the year from preseason to regular season. Although most research studies focused on athletes between the ages of 12 and 25 years, these programs may benefit older individuals.
Recommended…

Low Back Pain: Core Stability Strengthening

Image
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!

Image
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

Image
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?

Image
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…