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Mobility Matters: If You Don't Use It You Lose It

Mon, 23 Jun 2025 17:46:57 GMT

Mobility Matters: If you don't use it, you lose it

When it comes to your health, mobility matters. Being able to move your joints freely and comfortably is essential for everyday life — whether you’re bending to tie your shoes, getting in and out of the car, or reaching for something on a high shelf. But what many people don’t realize is that if you don’t use your mobility, you lose it.

Why Joint Mobility is So Important

Your joints are designed to move. And when they don’t — whether because of a sedentary lifestyle, stiffness, pain, or injury — you gradually start to lose that natural movement.

Here’s what can happen when you stop moving your joints through their full range:

Reduced flexibility and increased stiffness

Thickening and degeneration of cartilage , the smooth tissue that cushions your joints

Worsening of arthritis symptoms due to lack of movement and circulation

Increased risk of falls, pain, and difficulty with daily tasks

The good news? It doesn’t take hours of exercise to maintain or improve your mobility. Just a few minutes a day can make a big difference — especially when done consistently

Try These 3 Simple Mobility Drills at Home

These beginner-friendly exercises are designed to keep you moving well — and they feel great, too.

✅ 1. Cat-Camel (Spinal Mobility)

Perfect for gently improving flexibility in your back.

How to do it:

Start on your hands and knees in a tabletop position.
Inhale as you arch your back, lifting your tailbone and head
Exhale as you round your back, tucking your chin and pelvis under
Flow slowly between these two positions for 8–10 reps.

✅ 2. Child’s Pose (Hip and Lower Back Mobility)

A great stretch for your hips, spine, and shoulders

How to do it:

From a kneeling position, bring your big toes together and knees wide.
Sit your hips back toward your heels and stretch your arms forward.
Rest your forehead on the floor and breathe deeply.
Hold for 30–60 seconds. Repeat as needed.

✅ 3. Knees-to- side (Hip and Low Back Mobility)

Helps maintain flexibility and relieve low back tension.

How to do it:

Lie on your back with both knees bent to 90 degrees
Gently rock knees to one side
Hold for 20–30 seconds, then switch sides
Do 2–3 reps per side.

Are you avoiding movement because of pain or injury? Unsure where to start?? Let us help get you moving!! We have a team of experienced professionals ready to assist you to get back to moving freely without pain.

MEET THE TEAM

Say Good-bye to Heel Pain: Try these simple steps

Thu, 06 Feb 2025 14:00:11 GMT

Say Goodbye to Heel Pain: Try These Simple Steps

Heel pain can be a frustrating and persistent issue, affecting everything from walking to daily activities. Whether you're dealing with plantar fasciitis, Achilles tendinitis, or general foot discomfort, improving mobility, strength, and soft tissue flexibility can make a huge difference.

Here are three simple yet effective ways to relieve heel pain and keep your feet healthy.

1. Improve Mobility with Stretching

One of the key reasons for heel pain is tightness in the calves, Achilles tendon, or plantar fascia. Incorporating gentle mobility exercises can help reduce stiffness and improve flexibility.

Try This:

Calf Stretch : Stand facing a wall with one foot forward and the other extended back. Keep your back leg straight and press your heel into the ground while leaning forward slightly. Hold for 30 seconds and repeat on the other leg.

Toe Yoga: With foot flat on floor, try to lift off big toe while leaving little toes on the floor, alternate by trying to leave big toe down and lifting littles toes. alternate back and forth 10-15 times

Perform these stretches 2–3 times a day to gradually increase your foot and ankle mobility.

2. Strengthen Your Foot Muscles

Weak foot muscles contribute to poor arch support, which can lead to heel pain. Strengthening these muscles helps stabilize the foot and absorb impact more effectively.

Try This:

Banded Toe Curls : Place a band around large toe and lift great toe into extension, push your toe into the resistance of the band to bring toe down towards floor. Repeat 10–15 times per foot.

Single-Leg Balance : Stand on one foot for 30 seconds, then switch. For an added challenge try to toss a ball in the air and catch it, or hold a dumbbell and pass it back and forth from right hand to left hand.

Heel Raises : Stand with feet hip-width apart, place a rolled up towel under your toes and slowly rise onto your toes, then lower back down. Perform 2–3 sets of 15 reps.

Adding these exercises to your daily routine will help build strength and reduce strain on your heels.

3. Tennis Ball Soft Tissue Release

Self-massage is a great way to relieve tension in the plantar fascia and surrounding muscles. A simple tennis ball can help break up tight tissue and promote circulation.

Try This:

Tennis ball release: Sit or stand and place a tennis ball under your foot. Apply gentle pressure and slowly roll the ball along your arch for 1–2 minutes. Focus on any tender spots, spending extra time in those areas.

Do this daily to reduce stiffness and improve overall foot comfort.

Want to Learn more about how we can help you recovery from injury, and maintain a pain free active lifestyle? Start TODAY, book an appointment with one of our great therapists and set yourself up for success.

MEET THE TEAM

3 Reason You Should Be Seeing a Chiropractor

Wed, 08 Jan 2025 16:11:10 GMT

3 Reasons You Should Be Seeing a Chiropractor

Chiropractic care isn’t just about cracking backs – it’s a holistic approach to improving your overall well-being. Whether you're in pain or simply looking to feel your best, here are three compelling reasons why you should consider seeing a chiropractor :

1. Pain Relief Without Medication

Chiropractors are experts in identifying the root cause of pain and addressing it directly. Whether it’s lower back pain, neck discomfort, or headaches, chiropractic adjustments can provide relief without relying on medications or invasive treatments. By restoring proper alignment, chiropractors help your body heal itself naturally.

2. Improved Mobility and Function

Everyday activities, injuries, or even poor posture can restrict your mobility over time. Chiropractic care helps improve joint function, enhance flexibility, and restore your range of motion. Whether you're an athlete or just want to move better in your daily life, chiropractic adjustments can help keep you active and agile.

3. Support Overall Health and Wellness

Chiropractic care isn’t just about treating symptoms—it’s about optimizing your body’s performance. Regular adjustments can improve posture, enhance nervous system function, and even reduce stress. Many patients report better sleep, increased energy, and an overall sense of well-being after incorporating chiropractic care into their routine.

Ready to Feel Your Best? Meet Our Chiropractor

Norbert Lake, DC

Nobert has been practicing for over 20 years and brings a vast amount of experience and knowledge to his practice. On your first visit he will spend an hour with you providing a in-depth assessment of your area of concern, giving you time to discuss your concerns and allow for special testing, explanation of diagnosis and treatment.

Each follow up session is booked for 30 minutes, and will include a combination or ART ( active release therapy), manual therapy, joint manipulation and exercise prescription.

When Norbert is not at work he can be found strength training with local gym JC conditioning, and is an avid runner having completed several marathon distance races, and continues to pursue a Boston marathon qualification time. He is passionate about providing patient center care, and working with patients to get positive outcomes and encouraging patients to be active with exercise.

MEET OUR TEAM

3 Easy Ways to Manage Shoulder Pain From Home!

Mon, 06 Jan 2025 19:26:41 GMT

3 Easy ways to manage shoulder pain from home!

Managing Shoulder Pain: 3 Easy Ways to Treat It at Home

Shoulder pain is a common issue that can stem from various causes, including overuse, poor posture, or minor injuries. While severe or persistent pain should be evaluated by a healthcare professional, many mild to moderate cases can be managed effectively from the comfort of your home. In this blog post, we’ll explore three easy ways to address shoulder pain

1. Mobilize It with Pendulum Exercises

Pendulum exercises are a gentle way to keep your shoulder joint moving without putting too much strain on it. This technique helps reduce stiffness, improves circulation to the affected area, and can relieve pain.

How to Do Pendulum Exercises:

Lean forward slightly, supporting your non-affected arm on a sturdy surface like a table or chair.
Let your affected arm hang down naturally.
Slowly swing your arm in small circles, clockwise and then counterclockwise, for about 30 seconds each direction.
Repeat this 2-3 times daily.

 Why It’s Important: Movement helps prevent adhesions and stiffness that can worsen pain. It also encourages blood flow, which promotes healing and reduces inflammation.

2. Stretch It to Improve Flexibility

Gentle stretching can relieve tight muscles around the shoulder and improve your range of motion. Tightness in the shoulder muscles can contribute to pain and limit mobility, so stretching is key to recovery.

Effective Shoulder Stretch:

Cross-Body Stretch:

Bring your affected arm across your chest.
Use your other hand to gently pull the arm closer to your body.
Hold the stretch for 15-30 seconds.
Repeat 2-3 times on each side.

 Why It’s Important: Stretching reduces muscle tension and helps maintain flexibility in the shoulder joint. This is crucial for performing daily activities without discomfort.

3. Strengthen It to Support Recovery

Building strength in the muscles surrounding your shoulder can stabilize the joint and prevent future injuries. Strengthening exercises should be done cautiously and without exacerbating pain.

Beginner Shoulder Strengthening Exercise:

Side lying External Rotation:

lying with your elbow bent at 90 degrees and tucked close to your side.
Bring your hand from your stomach, holding a small hand weight if tolerated
Repeat for 2-3 sets of 10- 12 reps

Why It’s Important: Strengthening exercises support the joint and reduce the likelihood of recurrent injuries. Strong muscles also help distribute forces more evenly, reducing strain on the shoulder.

Shoulder pain doesn’t have to disrupt your life!! By incorporating these three strategies—mobilization, stretching, and strengthening—you can manage your symptoms and support recovery effectively.

Remember, consistency is key, and you should always listen to your body. If your pain persists or worsens, Call us and we can get you in for a assessment with one of our therapists, and can get you started on a personalized treatment plan.

Want to learn more!? Do no hesitate to reach out, a 15 minute discovery call is FREE

MEET OUR TEAM

Chiropractic Care, it is NOT just cracking your back!

clittlejohn05@gmail.com (Cynthia Littlejohn) — Mon, 25 Nov 2024 21:01:51 GMT

Chiropractic Care: It is NOT cracking your back!

Chiropractic Care: More Than Just Cracking Your Back

When most people think of chiropractic care, they often picture quick, dramatic adjustments that produce a satisfying "crack." While this aspect of chiropractic treatment can be effective, there is so much more to it than that. Chiropractic care is a comprehensive, non-invasive approach to managing low back pain, promoting overall spinal health, and enhancing your quality of life.

Understanding Chiropractic Care

Chiropractic care focuses on the diagnosis, treatment, and prevention of mechanical disorders of the musculoskeletal system, particularly the spine. Chiropractors are trained professionals who use hands-on techniques and other tools to improve alignment, mobility, and function.

How Chiropractic Care Helps with Low Back Pain

Chiropractors use evidence-based methods to address low back pain. This can include:

Spinal Adjustments : Gentle manipulations to improve spinal alignment, reduce nerve irritation, and enhance mobility.

Soft Tissue Therapy : Techniques like massage or myofascial release to relieve tension and improve circulation.

Rehabilitation Exercises : Personalized exercises to strengthen the back and core, promoting long-term stability.

Postural and Ergonomic Advice : Guidance on maintaining proper posture and modifying activities to reduce strain on your back.

Lifestyle Recommendations : Tips on staying active, managing stress, and maintaining a healthy weight to support your spine.

Why Chiropractic Care is Safe and Effective

Chiropractic care has been shown to be a safe and effective way to manage low back pain for many people. Here’s why:

Non-Invasive : Chiropractic care avoids the risks associated with surgery and medications.

Tailored to Your Needs : Chiropractors create individualized treatment plans based on your specific condition and goals.

Focuses on the Root Cause : Rather than masking symptoms, chiropractic care aims to address the underlying issues contributing to your pain.

Supported by Research : Numerous studies show the benefits of chiropractic care for acute and chronic low back pain.

The Myths About "Cracking Your Back"

It’s important to note that the "cracking" sound during adjustments isn’t your bones moving out of place. The sound comes from gas bubbles being released in the joint—a completely normal and harmless phenomenon. Chiropractic adjustments are precise, controlled movements that improve joint function, not forceful or random cracking.

Benefits of Chiropractic Care for Low Back Pain

Here are some key advantages of incorporating chiropractic care into your pain management routine:

Pain Relief : Reduces discomfort in the lower back and surrounding areas.

Improved Mobility : Enhances range of motion in the spine and hips.

Faster Recovery : Promotes healing from injuries or strain.

Drug-Free Approach : Reduces reliance on pain medications.

Enhanced Quality of Life : Allows you to return to daily activities with less pain and more confidence.

Complementary Techniques Chiropractors Use

In addition to spinal adjustments, chiropractors often employ other techniques to enhance treatment outcomes, including:

Electrical stimulation or ultrasound therapy to reduce inflammation.

Traction or decompression therapy for herniated discs.

Education on stretching and strengthening exercises.

Is Chiropractic Care Right for You?

If you’re dealing with low back pain and looking for a safe, effective, and drug-free treatment option, chiropractic care might be an excellent choice. By working with a licensed chiropractor, you can develop a plan that not only alleviates pain but also supports long-term spinal health.

Take the first step toward better back health today and explore how chiropractic care can help you live pain-free.

Norbert has 24+ years old experience and clinical wisdom, having worked in a variety of clinical settings and as a healthcare consultant. He champions patient-centered, evidence-based care with a focus on helping you live an active and healthy life.

RUNNING, What I wish I knew before I started!!

Wed, 17 Jul 2024 21:12:20 GMT

Running: What I wish I knew before I started

So you want to become a runner!?! I have enjoyed running for years, and one of my favorite things to do is share my love for running with others. It can be intimidating to start something new, and if your not sure where to start, hopefully this information can help!

My goal is to introduce running to people that are interested in getting started in a way that promotes injury prevention and a sustainable approach.!

Lets talk running Metrics :

1. Pace

The time it takes to complete a kilometer or mile, and will be read as min/km or min/mile. As a beginner try not to concern yourself to much with your pace. You are learning a new skill and focusing on this metric is not important. What is cool is that you are out there running!! A better way to gauge your efforts starting out is your rate of perceived effort ( RPE) On a Scale of 1-10 what do you perceive your effort to be?? If each run you are on is a 8-9/10 it may be an indication you are going to fast. Our goal here is to build a base of comfortable running, allowing our body to adapt to new stressors and avoid injury.

2. Distance

Measured in kilometers (km) or miles (m) , a lot of runners will set goals around distances such as reaching a 5k, 10k or half marathon or marathon distance. If you are a beginner and are feeling like sustaining running for these longer distances seems impossible!! Instead of focusing on distance focus on time . After a warm up, focus on sustaining steady running for 10 mins, and increase by 2 min increments. Setting smaller goals will allow you to accomplish them easier, and before long you will be reaching those longer distances that once seemed impossible.

3. Time

This is pretty obvious , most of us are tracking our runs with smart devices and will let you know how long you have been out there running. As mentioned above, starting out try to tackle smaller increments of time at a lower RPE and build from there

Running Form

Running form is very individual for each runner and you do not need to have the same form as someone else to be able to run. However there are some things you can think about to avoid injury and be as efficient as you can be while running.

Cadence - If you "google" ideal cadence you will likely see a 170-180 cadence recommendation. This will very from runner to runner. In my experience I do not get to concerned with cadence unless it is very low. Low cadence can have a correlation with over striding and heel striking, and often improving your cadence can help avoid this! Over striding and heel striking can leave you more prone to injuries as it is harder on your joints to absorb the forces of running.

Foot Strike - where you land on your foot when you are running can have implications for risk of injury, heel striking is not ideal as you are placing increased forces on your joints at it creates a "breaking" momentum and is not efficient use of energy. Where your foot strikes in relation to your body is also important, we would prefer to see you land with your foot under your body, and not out stretched or reaching forward- also called "over striding"

Cross over - Each of your feet should have their own lane, and not cross into the other foots lane. This can be an indicator of a glut/ hip weakness and can on times lead to ITB syndrome.

Efficiency- When running we want to be efficient as possible and not wasting energy where possible. Some cues to think of while running; "run tall" as if there was a string attached to your head pulling you toward the ceiling, make sure your pelvic bones are facing forwards and not downwards, allowing each foot to have its own lane, and landing under your body, with a small arm swing that does not cross the mid line of your body.

The Notable Steps

The PREHAB- the things you do to avoid injury and need for rehab

WARM-UP- Preparing your tissues for the activity ahead

THE RUN- Know the goal of the run, ENJOY IT!!!

RECOVERY- Progress is built on recovery days!!!

We are here to help! If you are interested in starting to run and want to have a guide on the prehab and mobility routines to get you started reach out!! Both or our Physiotherapist are experienced runners and here to get you moving, injury free!

Cynthia graduated from Memorial University in 2006 with a Bachelor's degree in Kinesiology (co-op) honors; where she was a member of the women's varsity volleyball team. She went on to complete her Masters in Science of Physiotherapy at McMaster University graduating in 2008.Cynthia has been working in private practice since that time. She has a strong interest in manual therapy and is a fully certified Level 3 Manual and Manipulative Physiotherapist with the Canadian Orthopaedic Division. Other areas of continuing education include acupuncture, dry needling, advanced hip assessment and treatment, soft tissue release, athletic and postural taping, mulligan techniques, shoulder assessment and treatment as well as running analysis and running injury treatment and prevention.

3 surprising benefits of booking massage therapy BEFORE INJURY

clittlejohn05@gmail.com (Cynthia Littlejohn) — Sat, 20 Apr 2024 22:18:16 GMT

Benefits of booking massage therapy BEFORE INJURY!!?!

Who has heard the phrase, prevention is the best medicine!?!? Well they are RIGHT!!! While massage therapy is known for its ability to aid in injury recovery, its preventive benefits are equally remarkable yet sometimes overlooked. Massage therapy can serve as a proactive measure to prevent injuries and promote overall well-being.

Get in for a Massage Therapy session before you have PAIN! And make a management plan that works for you!!

3 Surprising reasons to try Massage Therapy that have nothing to do with INJURY:

1. Enhanced Muscle Flexibility and Range of Motion

One of the primary benefits of massage therapy in injury prevention is its ability to improve muscle flexibility and range of motion . Tight or inflexible muscles are more susceptible to strains, sprains, and other injuries, especially during physical activities or sports.

Regular massage sessions help to alleviate muscle tension, release adhesions, and promote flexibility, allowing for smoother and more fluid movement.

Through techniques such as deep tissue massage, myofascial release, and stretching, massage therapists target areas of tension and stiffness, restoring optimal muscle function and preventing imbalances that could lead to injury. By maintaining adequate muscle flexibility and range of motion, individuals can reduce the risk of strains, tears, and overuse injuries, ultimately enhancing performance and longevity in your chosen physical activities.

2. Improved Circulation and Tissue Health

Circulation is essential for delivering oxygen and nutrients to tissues while removing metabolic waste products and toxins. Poor circulation can impair tissue health and increase the likelihood of injury, as tissues become deprived of essential nutrients and oxygen. Massage therapy plays a crucial role in improving circulation by stimulating blood flow and lymphatic drainage.

During a massage session, the rhythmic manipulation of soft tissues encourages blood vessels to dilate, enhancing circulation throughout the body. This increased blood flow delivers vital nutrients and oxygen to muscles, tendons, and ligaments, promoting tissue repair and regeneration. Additionally, improved lymphatic drainage helps eliminate toxins and reduce inflammation , further supporting tissue health and resilience against injury.

3. Reduction of Muscle Tension and Stress

Muscle tension and stress are common contributors to musculoskeletal injuries , as they can lead to poor posture, biomechanical imbalances, and overuse of certain muscle groups. Massage therapy can decrease muscle tension and stress, helping to relax tight muscles, alleviate discomfort, and restore balance to the musculoskeletal system.

By targeting areas of muscular tension and stress , massage therapists can identify and address underlying issues that may predispose individuals to injury. Techniques such as Swedish massage, trigger point therapy, and neuromuscular massage techniques effectively release muscle knots and trigger points, promoting relaxation and reducing the risk of strain or overuse injuries.

AND we can not forget the calming effect of massage therapy on the nervous system that helps to mitigate the effects of stress, promoting overall well-being and resilience against injury.

Incorporating regular massage sessions into their wellness routine, You can proactively safeguard against musculoskeletal injuries ! Whether you're an athlete striving for peak performance or simply seeking to prevent everyday strains and sprains, massage therapy can be a valuable ally in your journey toward injury-free living.

MEET OUR MASSGE THERAPISTS

Patricia Hynes RMT

Nick Fudge RMT

FAQ's

Is Massage Therapy covered by insurance?

While every individual insurance plan is slightly different, if you have coverage for things such as Physiotherapy, you most likely have coverage for massage therapy as well. Most plans now have easy access to your plans through online portals or apps where you can check in to see how much coverage you have. If you are still unsure call the customer service number for your insurance provider and provide your policy number they should be able to help you determine how much coverage you have.

2. Do I need a Doctor referral to receive massage therapy?

Most often you do not require a referral to receive massage therapy. However each individual insurance plan is slightly different and some plans do ask for date on the referral to allow us to do direct billing. If you are uncertain you can easily access this information by signing into your insurance online portal or app , or call the customer service line.

3. I have never had a massage before, what should I expect?

Your massage therapist has been trained to assess and treat a variety of conditions. You can expect your therapist to complete a subjective assessment where they will ask you questions to determine your area of concern, rule out any red flags and answer any questions you may have. Massage therapy involved the manipulation of your soft tissue, and your massage therapist will use sheets and blankets to drape the area that will be treated while providing a comfortable environment for you to relax and be able to receive treatment. Your therapist will likely ask for feedback on amount of pressure provided during treatment, do not hesitate to let your therapist know if there is not enough or to much pressure being used during treatment. They will appreciate the feedback!

Why I believe in Dry Needling, and you should too!

Sat, 30 Mar 2024 19:10:41 GMT

Why I believe in Dry Needling, and you should too!

This blog entry is going to be a little bit different, settle in for a little story time session, but don't you worry it will be worth it !

I have been practicing Physiotherapy for 15 years and using Acupuncture as a part of my Physiotherapy practice. When I was a young athlete with a rotator cuff injury my Physiotherapist performed acupuncture on my shoulder ( SHOUT OUT to Larry Burton!!) I found it to be of benefit to my own personal recovery and therefore took up the opportunity to learn it myself back in 2008. And have been using it with positive results for years now.

Fast forward 14 years and I was introduced to dry needling . In a very similar way. I was struggling with an injury and had a dry needling session that really changed the trajectory of my recovery BIG TIME .

I have played Soccer and Volleyball most of my life, and decided to start running in 2012, picking up my training and mileage in 2015. During this time I would have a recurrence of calf pain , and it was completely frustrating!!

As a Physiotherapist I threw everything at it- I was doing every pre-hab and rehab exercise and tool you could think of- eccentric loading protocols, seated and standing heel raises, plyometrics, and all of the soft tissue release- scrapping/rolling – every thing- and it helped!

However every time I tried to push my training workouts it would always remind me it was there. At its worst would take about 3 weeks to resolve to allow me to run comfortably. So I booked a dry needling session.

I was nervous like any first time dry needling patient would be, you hear that it is uncomfortable and just the fear of the unknown. The procedure itself was pretty quick, each point taking a few seconds. I did get a twitch response and it was a uncomfortable sensation- that quickly went away once the needling was over.

Afterwards my calf felt tight for the rest of the evening, I was tentative to walk far that same day, however the next morning that feeling was gone, I felt soreness like I had had a deep massage. However the big results was 48 hours later I was able to run, pain free and with ease.

I Was in shock! I was able to get back to running in 3 days, when a typical “flare up” would take me about 3 weeks to recover from.

I had a return appointment about 2 weeks later as I was doing well, this appointment the twitch response felt way less intense and with less pain. I have been able to run and ramp up my training without issue for the first time in a long time.

I was so impressed I signed up for the next dry needling course and now have Level I and Level II certification with acupuncture Canada!

From my experience as a clinician and from first account experience as a patient . If you have any injury that is becoming chronic, not responding to other modalities, are mid training and want a quicker turn around . You should try dry needling!!

DISCLAIMER - you still have to do the work!!! this does not replace the need to get in your mobility and strength work and to get to the root cause of your symptoms!!! Dry needling is a tool but it does not replace the need to manage your injury with movement and strength training.

FAQ's

What is the difference between acupuncture and dry needling?

The are a few differences. With dry needling the needle does not stay in for any length of time. The needling is pistoned in and out of a trigger point several times and then removed completely. Also with dry needling we are targeting muscles knots or trigger points and therefore the points are different then traditional acupuncture points.

2. Is Dry needling painful?

The purpose of dry needling is to illicit a muscled twitch, this sudden onset muscle contraction can be uncomfortable. Everyone's response will be a little different. You can navigate with your dry needling therapist your concerns regarding it being painful, and select to do just 1 or 2 points to start, to allow you to get used to the sensation.

3. What does dry needling do?

Dry needling is the use of a fine filament size acupuncture needle, it is inserted into a muscle knot or trigger point, using a pistoning movement in and out of the muscle knot. The goal of treatment is to illicit a twitch response, it is thought that a muscle resting in a shortened position or "knot" when forced to "twitch" or maximally contract it will then come back to rest in a more lengthened position. This can aid in improving range of motion, mobility and decrease pain.

Why you should THROW OUT Your foam roller

Mon, 19 Feb 2024 22:26:08 GMT

Why you should THROW OUT Your foam roller

Now that I have your attention, hear me out! Look, I love a good foam roller session, and I use it as a part of my mobility routine….So NO you don’t NEED to throw out your foam roller.

BUT!!! we need to recognize WHY we are using it and what our goals are when using it!?

For example are you having lateral thigh pain and foam rolling to help decrease your symptoms? Does it help? If YES that is great!! Keep at it!!

However is there a better way to tackle this pain you are having??

As a clinician we want to get to the WHY ? Why are you experiencing reoccurring pain?

Lets start with what is causing your lateral thigh pain? Is it your Iliotibal band (ITB) or maybe your Tensor fascia lata (TFL)- more on that guy next time STAY TUNED . We will stick with the ITB for today’s BLOG as this seems to be the most foam rolled muscle

ITB-the illtiotibal band is a thick band of fibrous tissue that runs along the outside of the leg

Origin – At the Illiac crest

Insertion - lateral condyle of the tibia

Action - contributes to stabilization at the hip and knee

The Iliotibial band plays a MINOR role in hip stabilization. If our larger hip stabilizers are not doing their job the ITB tries to jump into help, however it isn’t meant to do this job and easily becomes over fatigued and shortened in its attempt to add stability to your hip.

This is common in runners as you get into your longer distances and your hip gets fatigued and is no longer able to keep up with the demand. While adding foam rolling to your routine may ease these symptoms there is a better way to get rid of them!!

You most likey have a tolerance issue . There is a discrepancy with what your hip stabilizers can tolerate vs what you are asking them to do!

The SOLUTION - strengthen the HIP

Check out our IG for a video of some of the below exercises by clicking HERE

Here are some strength exercises that you can start at home and require little equipment. Would you like a PDF document with these exercises and full descriptions? Send us an email at madetomovephyionl@gmail.com to request the pdf version.

Are you experiencing lateral leg pain and want a personalized treatment plan? Reach out .

We are here to get you moving! Unsure if we are right for you? A 15 min discovery call is FREE . Click HERE to book an appointment

torbay-5

Mobility Matters: If You Don't Use It You Lose It

Mobility Matters: If you don't use it, you lose it ﻿

Say Good-bye to Heel Pain: Try these simple steps

Say Goodbye to Heel Pain: Try These Simple Steps

Adding these exercises to your daily routine will help build strength and reduce strain on your heels.

3 Reason You Should Be Seeing a Chiropractor

3 Reasons You Should Be Seeing a Chiropractor

Norbert Lake, DC

Each follow up session is booked for 30 minutes, and will include a combination or ART ( active release therapy), manual therapy, joint manipulation and exercise prescription.

3 Easy Ways to Manage Shoulder Pain From Home!

3 Easy ways to manage shoulder pain from home!

Managing Shoulder Pain: 3 Easy Ways to Treat It at Home

﻿

1. Mobilize It with Pendulum Exercises

2. Stretch It to Improve Flexibility

3. Strengthen It to Support Recovery

Chiropractic Care, it is NOT just cracking your back!

Chiropractic Care: It is NOT cracking your back!

Chiropractic Care: More Than Just Cracking Your Back

Understanding Chiropractic Care

How Chiropractic Care Helps with Low Back Pain

Why Chiropractic Care is Safe and Effective

The Myths About "Cracking Your Back"

Benefits of Chiropractic Care for Low Back Pain

Complementary Techniques Chiropractors Use

Is Chiropractic Care Right for You?

RUNNING, What I wish I knew before I started!!

Running: What I wish I knew before I started

3 surprising benefits of booking massage therapy BEFORE INJURY

Benefits of booking massage therapy BEFORE INJURY!!?!

Why I believe in Dry Needling, and you should too!

Why I believe in Dry Needling, and you should too!

Why you should THROW OUT Your foam roller

Why you should THROW OUT Your foam roller

Mobility Matters: If you don't use it, you lose it