By Athlete's Care on August 31, 2021
The question becomes: how can I stay fit with limited time and resources?
The answer is easy: work out at home, using stairs to add to the impact.
Stairs give you a way of adding variations and more challenging levels to your home workout routine. Here’s why.
When it comes to form, remember to:
Note: It’s probably best to do stairs at the beginning of your workout rather than at the end.
Running or walking the stairs is one simple way to use them in your workouts. Alternating 2 to 5 minutes of stair running with 30 to 60 second rest periods for five to ten iterations will give you a great workout.
Note: Before you begin any new exercise regimen, it’s a good idea to check with your Toronto physiotherapist or other medical practitioner to ask about how it might affect any existing conditions.
Here are some other stair exercises you can try:
1. Stair Push-up
2. Stair Crawl
3. Side Steps
4. Crab Walk
5. Stair Hops
If you have any questions about exercise or getting in shape, our Toronto physiotherapists, chiropractors and other sports medicine specialists are available with answers. Don’t hesitate to contact one of our Toronto physiotherapy clinics for a consultation.
By Athlete's Care on July 29, 2021
Here’s a look at some good first steps, and information you should know before you start.
NOTE: If you have a medical condition, or you’d like personalized advice on exercises that would benefit you, our Toronto sports medicine specialists are ready with advice.
When you start out exercising, the general rule of thumb is: start low and go slow.
Warm Ups Are Important
Other Notes Before You Start
Exercises fall under three general headings.
As the name implies, these exercises are designed to benefit the heart and cardiovascular system.
These exercises work the various muscle groups of your body. Strength conditioning aids balance, and helps to prevent falls and injuries.
Improving flexibility, and maintaining it as you age, has so many benefits – improved balance, posture, reduced risk of back and neck pain, and much more.
Don't Be Afraid Of The Gym
It's always beneficial to be able to work out at home, especially when the weather is terrible or you're pressed for time. Still, working out at the gym and at home gives you the best of both worlds, and the most options.
If you have any questions about exercise or how to improve your fitness level, don’t hesitate to contact one of our Toronto physiotherapy and sports medicine clinics for a consultation.
By Athlete's Care on July 28, 2021
However, pain and other signs of discomfort, however mild, can point to another common root cause: lack of specific physical conditioning.
Golf is what physical therapists call "ballistic", and entails some unique characteristics and challenges.
Various muscle groups come into play, and working on strength and flexibility in those areas can give your game an edge.
When it comes to exercises, it's useful to think about the mechanics of the game.
Pro Tip: Don’t forget your stretches too.
1. Medicine ball parallel & perpendicular throws (1 set of each, 10 throws, each side)
Your swing speed should improve with this exercise, as well as your core strength and flexibility.
2. T-hip rotations (1 set, 6 rotations, each side)
Being able to separate your hip movements from your upper body at the start of the downswing is something that will set your swing free. This exercise also stretches the torso muscles.
3. Drop step lunge (1 set, 6 reps, each leg)
This exercise helps to build strength as well as stability across your body, particularly in the hamstrings and glutes.
4. Weights for arm & shoulder strength (2 sets, 12-20 reps each)
Naturally, arm and shoulder strength is crucial to being an effective and successful golfer. If you need any advice on form or an exercise program tailored to your condition, our Toronto physiotherapists or chiropractors have the answers.
5. Glute bridges (1 set, 10 reps)
This is a great way to work the glutes, and is especially helpful if you spend your workday largely sitting down.
Physical conditioning may not be emphasized as much in golfing, but that doesn’t mean it’s not important. Improving your strength and flexibility can certainly give your game a boost.
If you have questions about sports conditioning, or want to talk about exercising in your situation, don’t hesitate to contact one of our Toronto physiotherapy and chiropractic clinics for a consultation.
By Athlete's Care on July 06, 2021
In a climate like that of the GTA, with its ups and downs in temperature and humidity, many people, and arthritis sufferers in particular, say that their aches and pains get worse when it rains. Even without arthritis per se, some people report a flare up of pain or discomfort at the site of old injuries.
But, do they really?
As it turns out, the research and experts don’t entirely agree on how it works. Some, in fact, don’t believe that the connection has been proven at all. Still, all those people can’t be entirely wrong. It’s also possible that some people’s bodies are more attuned to those changes in the weather than others.
Arthritis isn’t one single disease – it’s a term that describes joint disorders. Experts, and the research, tend to believe that one of two reactions comes into play. As the barometric pressure drops when it begins to rain, either:
In either case, it results in increased pain and stiffness in the joints.
Bad weather can also influence how much exercise you get, and walking, cycling, and other joint friendly exercises relieve pain due to arthritis.
Making it better
There are various steps that you can take to help alleviate weather-related arthritis pain.
If you are living with arthritis, our Toronto physiotherapists, massage therapists, and other sports medicine specialists are ready with answers to your questions. Don’t hesitate to contact one of our Toronto physiotherapy and chiropractic clinics today.