Cycling Knee Pain Cheat Sheet

 

 

If you missed one of our webinars, be sure to join our newsletter for future invites. Here you can download this helpful PDF file for a series of stretches and exercise to help prevent knee pain caused by cycling. This Cheat Sheet was provided to participants of our Cycling Knee Pain Webinar in July of 2020.

Download the Knee Pain Cheat Sheet Here!

 

How to Improve Your Reaction Time.

Sports visions training has shown to decrease incidence of concussion in some student athletes.

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Do you want to improve your reaction time?Have you ever wanted to learn more about our Sports Vision and Visuomotor Training? See our staff explain some of the different features our Dynavision D2 light board and our programs have to offer. Sports Vision training can help you perform better in sport and improve a variety of skills. Book with one of our Sports Vision and Dyanvision trainers now and get the most out your off season training.

HIP 14-Day Water Challenge

Here is your goal for the next two weeks, HIP family: drink 4 litres of water a day!

Join us on our 14-Day water challenge! The challenge is to drink 4 litres of water a day for 14 consecutive days. We encourage you to share your progress with us; we will be sharing our progress too. Tag us and use the hashtag #HIPwaterchallenge. Stay tuned for fun and helpful information on our social media pages! Those who join the challenge and show that they completed it through some progress posts will be entered into a draw for an awesome prize! Details to come!

Why should you participate with us?

You may be wondering, “why should I participate in this challenge”, and we are here with the answers. Here are just a few of the endless benefits that we found:

1. Drinking Water Helps Maintain the Balance of Body Fluids.

2. Water Can Help Control Calories.

3. Water Helps Energize Muscles.

4. Water Helps Keep Skin Looking Good.

5. Water Helps Your Kidneys.

6. Water Helps Maintain Normal Bowel Function.

https://buff.ly/3iQpBt4

Need some tips?

-If you’re feeling hungry and you’ve eaten recently, drink a cold glass of water, and wait a minute or two. You could just be dehydrated.

-Make it a morning ritual. Start your day by drinking one or two glasses of water. Start early, feel better, set the trend for the day.

-Drink through a straw and you’ll take bigger gulps and drink much more.

-Carry a small refillable water bottle at all times and drink while you wait…standing in line, sitting in traffic or even waiting for the elevator.

https://www.canadianliving.com/health/nutrition/article/34-tips-for-drinking-more-water

 

 

Running Injuries and Training

Running is a common physical activity for both recreational and competitive athletes, as it is easy to access, with little need for equipment, and serves as a great form of exercise. Unfortunately, running is often associated with a higher yearly rate of injury. While you’re more likely to encounter overuse injuries if your training volume is higher, there are also some individualized risk factors that may predispose you to higher chances of being injured. Everything from how much rest and recovery you get after your runs, to your running mechanics and gait pattern, can dictate injury likelihood. Thankfully, most running injuries can be managed conservatively, and be treated with regular exercise.

Exercises
Achilles and hamstring injuries are primarily treated with eccentric exercise, while IT Band Syndrome and patellafemoral pain (pain behind the kneecap) can improve with regular strengthening of leg and core muscles. Here is a short list of exercises which can be used to help strengthen the leg muscles, and work to treat the most common running related injuries:

Calf Raise/Lower

image Source: POPSUGAR Studios

Stand on a flat surface with legs hip width apart and correct posture. Slowly raise and lower heels with control. For a deeper stretch, put the balls of your feet on a ledge and hang your heel off the ledge. Do the same exercise going as low as you can while remaining comfortable.

Single Leg Squat

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Stand on one leg on a flat surface, keeping correct posture and your arms straight in front of you. With your other leg extended in front of you, slowly lower into a squat as deep as is comfortable for you, and then return to the starting position. Repeat on the other leg. A chair or bench under your bottom is optional for stability.

Lunge

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Stand on a flat surface with legs hip width apart and maintain correct posture. Take a large step either forward or backwards and bend knees so that the back leg is at a 90 degree angle and the knee remains slightly lifted off the floor. The front knee should stay right on top of the front foot and keep your hand on your hips. Weights are optional for strength training.

Nordic Curl

https://www.runnersworldonline.com.au/wp-content/uploads/2017/04/Nordic-Hamstrings.jpg

Sit on your knees on a comfortable surface such as a yoga mat with a straight back and arms by your side. You will want to tuck your heels under something that will keep them on the ground or you can have a partner hold them down. Slowly lower your body down to the ground keeping your body straight like a board from your knees to the top of your head. Go as low as you can without falling to the ground and lift back up to the starting position. You can keep your hands in front of you to catch yourself if you go too far.

 

Spencer McPhedran, Practicum Student
Jun 25 File…
Arnold MJ, Moody AL. Common Running Injuries: Evaluation and Management. Am Fam Physician. 2018;97(8):510-516.

How to treat ankle pain: Episode 4

Ankle pain treatment

In our fourth follow up video, see the continued treatment plan for chronic pain in an ankle. Our chiropractor continues with the treatment plan, adjusting for a change in the treatment plan due to our COVID-19 closure. If you are experiencing ankle or foot pain, book in with one of our Chiropractors or Physiotherapists now.

How to treat ankle pain: Episode 3

treatment planning

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In this video see how our chiropractors develop a treatment plan to ensure our clients achieve success. Every client at HIP is provided a written treatment plan at their first visit so they can fully understand the recovery process. If you are looking for different in treatment, we can help. We aren’t just an injury clinic, we’re a human performance clinic! If you are experiencing ankle or foot pain, book in with one of our Chiropractors or Physiotherapists now.

How to treat ankle pain. What to expect at HIP: Episode 1

How to treat ankle injuries?

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Unsure how to treat ankle pain, then this is the video for you. We wanted to share what treatment looks like at HIP. Therefore, our very own psychologist Nicolas Allen is sharing his experience of treatment for his ankle. This is the first in a series of videos and blogs we’ll be posting regularly. So be sure to check back to see more of Nic’s progress and learn more about how HIP treats injuries and pain. Lateral ankle sprains are the most common musculoskeletal injuries in physically active populations(1). If you are experiencing ankle or foot pain, book in with one of our Chiropractors or Physiotherapists now.

Controlling Boredom During COVID-19

Controlling boredom during COVID-19

If you are feeling bored or stuck during social distancing, here is a great idea for controlling boredom during COVID-19. Our psychologist Nicolas Allen provides a great social distancing compliant family activity that his family participated in and had a wonderful time doing it.

If you are struggling with stress or anxiety during the COVID-19 pandemic, our telecounselling services may be a perfect solution for you. Contact us for more information.

For more videos during COVID-19 checkout our Support for Clients blogpost

Massage Self-Care Strategies During COVID-19

Massage Self-care strategies

Here are some great Massage self-care strategies to use during COVID-19 from our Massage Therapist Michelle. If your hands and forearms are giving you some troubles, these are some great tips.

If you are struggling with chronic pain, injuries, or stress during this time our telerehab options may be a perfect solution for you. Contact us for more information.

For more videos during COVID-19 checkout our Support for Clients blogpost.