By Athlete's Care on July 12, 2019
Here’s a look at the facts.
What type of stretch?
There are different types of stretches.
How much stretch do I need?
The answer depends on the activity. Stretching increases flexibility and range of motion. You will need much more flexibility, for example, for dance than you would as a long distance runner.
Timing is everything
The nature and timing of stretching is important.
Stretching after exercise
When muscles are warm, there is some research that supports the idea that static stretching can be beneficial in a number of ways.
Need advice on exercise, or any other aspect of your musculoskeletal health? Our Toronto physiotherapists, chiropractors, and other sports medicine specialists are waiting with expert advice and information. Call or drop by one of our Toronto physiotherapy clinics today.
By Athlete's Care on June 27, 2019
Among the most common health complaints of those who work sitting down, typically in an office setting, is low back pain. Here are some helpful tips on how to avoid the debilitating discomfort of low back pain.
How you sit at your desk makes all the difference. Here are the major points to keep in mind.
Protect your back.
If you have a sedentary job, the best thing you can do for your back – and your general health – is to take that into account when you consider your overall lifestyle. Your Toronto physiotherapist or chiropractor can give you advice on the best exercises to keep you loose and protect your back.
Exercise is the best way to stay limber.
Consider weight loss.
Whether you lift objects as part of your job, or simply on occasion for household purposes, the way you do it is important.
If you are experiencing low back pain, or you’d like personalized advice on this or any other aspect of your musculoskeletal health, don’t hesitate to contact one of our Toronto physiotherapy, chiropractic, and sports medicine clinics today. Call us or drop by one of our Toronto clinics to make an appointment.
By Athlete's Care on June 07, 2019
In a sprain, the ligaments of the ankle have been stretched, and possible torn. Typically, you will see swelling and experience pain and soreness. While it’s a relatively minor injury most of the time, repeated or severe sprains can actually result in weakness of the joint, and joint pain that lasts long term. Proper treatment can make a big difference in healing time and efficacy.
What you do right away will make a difference, both in terms of healing, and pain management. Here’s what you can do at home – the R.I.C.E. method.
Over the counter pain medications such as ibuprofen, naproxen sodium, or acetaminophen should help with pain. The swelling and pain of a minor sprain should diminish within a couple of days.
Unless the sprain is very minor and resolves itself within 2 or 3 days, you should seek medical help. If you can’t put weight on the foot, or it swells a great deal, then you should seek treatment beyond self care. Once you’ve gotten to your Toronto physiotherapist or other health care provider, a proper diagnosis can be made. An examination of your lower leg, ankle, and foot, will reveal the tender points, and range of motion. If the sprain is severe, and there is a suspicion of extensive damage to the ligaments, an imaging scan such as an x-ray or MRI can reveal the extent of the damage, as well as rule out a bone fracture.
The treatment plan will depend on your individual situation, including your general physical condition and other factors. The goals are: to reduce pain and swelling, and restore the ligament to normal function.
How long should recovery take? Each case is different. A good rule of thumb is, if you can hop on the injured ankle with no pain or instability, you are ready to go back to your sport and other usual activities.
If you have experienced an ankle sprain, or any other condition involving your musculoskeletal system, our Toronto physiotherapists and other sports medicine specialists are waiting to help. Don’t hesitate to contact one of our Toronto clinics today, or drop by to make an appointment.
By Athlete's Care on May 24, 2019
Your body, on the other hand, needs to stick to a healthy routine. Let’s not forget those superb brioches from that charming bakery in Paris...or the gooey delicious desserts at the night market in Bangkok. When you add changes to your diet to a lack of exercise, you shouldn’t be surprised if your work suit is a little tight when you get back home.
What can you do? You can keep track of the gooey desserts so you don’t fall too far overboard, and incorporate some of our smart ideas for staying on the fitness track while you explore the world.
Looking for advice on holiday activities while you recover from a musculoskeletal injury or condition? Don’t hesitate to contact one of our Toronto physiotherapy and chiropractic clinics today for a consultation.