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Keep Your Spine Healthy with 4 Simple Stretches

June 03 | 2024
Posted by Sharon Tierney

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Oftentimes, people can be scared to move their backs certain ways, or that some movements are bad, and they will injure themselves if they do them. Truthfully, the more we avoid these movements, the harder they become to do which can actually lead to a greater chance of injury. Keeping the spine mobile and strong with exercises every day is the best way at minimizing the risk of injury. Ultimately, it helps our bodies build resiliency. There are many gentle movements and stretches to choose from that are great for keeping a healthy spine! Getting Started Firstly, these exercises may not be appropriate for you if you have any pre-existing conditions or have already sustained an injury or have pain. If you’re not sure, it is best to consult with a health care professional like a physiotherapist to determine the best course of action. Our spines are designed to bend…

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Torn Meniscus: What to do Next

May 28 | 2024
Posted by Sharon Tierney

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What is a torn meniscus? Different types of meniscal tears, depending on location and orientation The meniscus is a C shaped fibrocartilage in our knee joints, located between the tibia and femur. Importantly, they work as shock absorbers for the knee joint. Our knees are weightbearing joints and as a result, must withstand a lot of force. On each side of our body, we have one meniscus on the inside (medial), and one on the outside (lateral). Unfortunately, the medial meniscus tear is more common torn. Especially, in individuals who play contact sports and high impact sports. How does a torn meniscus happen? Usually, meniscal tears are traumatic, you can pinpoint the moment in time that the injury occurred. However, in rarer cases they can be insidious and feel like they happen without your knowledge. One of the main methods of injury are sports, a forceful…

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Rolled Your Ankle? 5 Exercises to Prepare it for Sports

May 21 | 2024
Posted by Sharon Tierney

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If you have had a sprained/rolled ankle recently, you may have felt like it isn’t quite the same anymore. Usually, after an injury, there is a loss in strength and coordination of the ankle. While this may not affect you as much in your day-to-day life just walking around, you can notice a difference when you play your sport. The following are a list of 5 potential exercises that may help your ankle get back in tip-top shape! Ankle Alphabets After an injury, the ankle loses some fibers called proprioceptors. These proprioceptors give us our sense of proprioception, which is our ability to determine where our ankle is in space. For example, whether it is facing up, down, in, out, and to what degree. As you may imagine, this proprioceptive ability is essential to sports in order for us to jump and land safely, change directions quickly, and run. Ankle…

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Getting Active: 5 Activities for Beginners!

May 13 | 2024
Posted by Sharon Tierney

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Have you decided that you want to become more active, but don’t know where to start? As physiotherapists we are huge advocates of health and are excited for you to make this change! Starting the journey to become more active and increase your fitness is fantastic! Finding an activity and appropriate difficulty at the beginning are essential to making this a lasting habit. Unfortunately, for some people, “traditional” workouts like jogging or lifting weights don’t work for them. Instead, here are some alternative ideas to try for your workout! 1. Incline walking or hiking Hiking is a great way to get your heart pumping and some extra steps into your day. Firstly, whether it’s a treadmill or outdoors, this activity can be easily modified to your desired level. If you’re a beginner, you can start with a slight incline or a hike with minimal elevation changes.…

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Lower Back Strain/Sprain: What’s the Difference?

May 06 | 2024
Posted by Sharon Tierney

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Anatomy of the “back” In order to understand a lower back strain/sprain, a small anatomy lesson must be done. The back is a complex structure of bones and muscles, supported by cartilage, tendons and ligaments. “Back” is a common term which can include portions of the neck, thoracic spine and lumber spine. The back—especially the lumbar, or lower portion of the back—bears much of the body’s weight during walking, running, lifting and other activities. Defining a strain vs. sprain A strain is a general term for an injury that affects a muscle or tendon. Then, the location of the injury or which muscle or tendon is affected is then specified. For example, a lower back strain means muscles or tendon that are attached to lower back have been injured and may involve tears in the tissue. Alternatively, a hamstring strain means that specific muscle has been injured. Unlike a strain,…

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