By Athlete's Care on May 31, 2023
If you’ve never exercised the core muscles, though, it may be daunting to start. Attempting challenging exercises too soon can be discouraging, so much so it may put you off from continuing.
Here’s a look at some exercises to start with when you want to strengthen your core.
If you are having trouble with any of the exercises, or are experiencing pain or strain in some cases, our Toronto physiotherapists and other sports medicine specialists are available for consultation or advice.
Core strength is important, and becomes even more so as we age. If you have any questions, or would like one of our Toronto physiotherapists or other sports medicine specialists to devise a customized exercise plan for you, don’t hesitate to contact one of our clinics for a consultation today.
By Athlete's Care on April 05, 2023
But, there are many other ways that physiotherapists can help you live life actively and comfortably.
The temporomandibular joints are the two joints at either side of your jaw, connecting the lower jaw to the rest of your skull. It's a complex structure that can become painful, dislocated, or otherwise damaged by arthritis and other conditions, or an injury. Physiotherapy can help you improve function, and manage the condition.
The vestibular system is the one that gives you a sense of balance, and allows you to maintain it through information it conveys about your body's position. When there is dysfunction, you become dizzy. Vertigo and dizziness can have varied origins, and the physiotherapist’s role will begin with a thorough assessment to determine the root cause. Treatment may involve specialized exercises, or balance retraining therapy.
This is a mysterious condition which affects both the muscles and nerves of the face. The symptoms include a sudden onset of facial paralysis or weakness on one side of the face caused by damage to the 7th cranial nerve. Early treatment by one of our Toronto physiotherapists is crucial to helping minimize the symptoms and may even restore function.
There are many common issues involving pelvic health, including incontinence. After giving birth, it’s very common to experience small bladder leaks, especially when you cough or sneeze, run or jump (although there are other causes). Physiotherapy can help restore the strength and functionality of pelvic muscles, eliminating the problem in many cases.
Headaches can have many causes, and there are several varieties. True migraines are quite different from headaches that actually originate with tense neck muscles. A physiotherapist can help determine what type of headache you are experiencing, and develop a pain management plan.
While anyone can experience this condition, involving a separation between abdominal muscles, it’s most often found in women who’ve given birth. As a baby grows, and becomes more active in the womb, they can push on the inside of the abdominal wall hard enough to separate the middle of the rectus abdominis muscle. A physiotherapist can teach you how to protect yourself as you heal, and develop a safe and effective exercise plan to regain strength.
The treatment, as well as the disease itself, can cause fatigue. To keep you in the best possible shape, and as an evidence-based way to help you reduce fatigue, your physiotherapist can help you develop an exercise plan that’s tailored for your situation. They’ll work with you to develop a safe exercise regimen that helps you manage stress, along with fatigue and feelings of weakness.
The way you work is important; it affects your body in many ways. Whether you use machines or work at a laptop, there are ways to make sure you are providing your body with the right kind of support. Our trained physiotherapists can offer an ergonomic assessment of your work area that shows you how to stay comfortable and avoid repetitive stress injuries.
Preventing injuries should be everyone’s priority. Physiotherapists can provide expert advice on how to avoid accidents, prevent slips and falls, and offer physical therapy to restore and improve balance and coordination. For athletes, they can assess playing form, and identify weaknesses due to imbalances and other issues, making sure you are playing at your best and safest.
There are many other ways that our Toronto physiotherapists, chiropractors, and other sports medicine specialists can help you heal, and even improve your musculoskeletal conditioning. Call one of our Toronto physiotherapy and sports medicine clinics today for a consultation.
By Athlete's Care on March 14, 2023
But, that advice often comes when some damage has already occurred. Prevention, as they say, is better than a cure.
Here are some tips on how to maintain healthy joints over a lifetime.
Healthy joints will keep you mobile as you age, and maintain your quality of life. It can’t be emphasized enough that protecting your joints is crucial to healthy living and aging.
If you are experiencing any problems with any joint, or have related questions, don’t hesitate to contact one of our Toronto physiotherapy, chiropractic and sports medicine clinics today for a consultation.
By Athlete's Care on February 16, 2023
Regular exercise is so positive for our bodies and minds, some would even call it “aging in reverse.”
Canada’s Physical Activity Guide recommends 150 minutes of moderate to intense exercise per week. Yet how many of us actually achieve that? There are some folks out there, busier than most, who meet these requirements. How do they do it? The research says they may have these initial motivating factors as their purpose for starting exercise programs. These factors help them stay on the metaphorical "wagon," and attend their planned sweat session.
Researchers at the University of Rochester provided initial "Motivation for Physical Activity Measure" questionnaires to students signing up at a fitness facility, and repeated those questionnaires after each workout for one month. They found that those who initially reported that they enjoyed the activity they were partaking in, adhered to the program, and had longer workouts!
Interestingly, students who initially had an itch to pursue a challenge/sport or add a new skill to their repertoire, also stuck to their month-long program.
This one is not a surprise - the social atmosphere of an exercise was enough to get students to stick to their month-long fitness. Perhaps the people we meet in such environments are like-minded, linked to us by a common thread, and therefore we like them, pushing us to attend. Or that we'd not just be letting ourselves down if we stopped attending, we'd be letting them down too! Birds of a feather do flock together…
To start, make a detailed schedule of your week and physically write or type in the 30 minutes you have to exercise, 2 or 3 times (realistically). Try not to schedule it during traditionally busy times, as when you’re doing dinner prep, or putting the kids to bed. Reevaluate at the end of that week and adjust as needed. If it’s in your schedule, you will at least give it a good look.
The Shocker: The usual motives used to get ourselves in shape: Fat loss, Muscle gains, Maintenance of cardiovascular health, were not as positively associated to adherence or attendance for the gym fitness program in the study. However, most did include these reasons for joining the gym in the first place. Researchers reasoned that as body-related motives (appearance, health & fitness) were extrinsic in nature, meaning they were used to gain rewards separate from the behaviour itself (exercise), they were not sufficient to drive a person to adhere to a program. Rather, it was the intrinsic motives such as enjoyment, challenge, and social engagement, that linked to attendance. Intrinsic motives are related to the satisfaction one gains from participating in the activity. And scheduling that activity in your busy week ensures it is set as “important,” and not something you can ignore.
Although exercise motivation is multifaceted and involves much more than the 3 positive motives above, it is a great start to learning how to get your family, clients, or yourself more active. If you want to lose weight, or lower your high blood pressure (both body-related, extrinsic motives), choose an activity that you like, for example, tennis (enjoyment); make it fun by grabbing a tennis partner (social), and get excited to knowing you'll be learning a new skill (an overhand serve). Then schedule it in your calendar to boost its importance in your week. Try it, and you'll be happy you did.
Ensure the exercise program is gradual and suitable for your level. If you run into any trouble (the too-much-too-soon) phenomenon, don’t hesitate to book a chiropractic session to learn do’s/don’t and how to return to that exercise program with grace - and STICK it!