Showing posts from November, 2018

Ankle Sprain: Lunge Squats

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

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

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

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

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…