Athletico Sports Physiotherapy
CANEX Mall, 29 Niagara Park Drive K7K7B4 Kingston, ON, Canada

We remain open during the lockdown! - https://mailchi.mp/ef744/we-remain-open-during-the-lockdown

CROSS FIT WHAT IS IT?... - CrossFit are high-intensity exercises executed quickly, repetitively, and with little or no recovery time between sets - Focused on functional movements - Incorporates Olympic lifting, gymnastic, and aerobic exercises - Used to optimize physical competence in ten fitness domains: (1) cardiovascular/respiratory endurance, (2) stamina, (3) strength, (4) flexibility, (5) power, (6) speed, (7) coordination, (8) agility, (9) balance, and (10) accuracy BENEFITS Maximal aerobic capacity VO2max Aerobic and anaerobic capacity Positive influence on body composition, strength, flexibility, power and balance, BMI, fat mass and waist circumference INJURIES - The injury incidence in CrossFit is comparable or slightly higher to related sports, including gymnastics, weightlifting and powerlifting, but lower than in game sports - In a descriptive epidemiology study (Feito et al., 2018), 30.5% of the CrossFit athletes experienced an injury over the previous 12 months - Injuries to the shoulders were the MOST common (39%), followed by back (36%), knees (15%), elbows (12%), and wrists (11%) (for male and female) - Rate of injuries for less engaged participants was 0.74 injuries per 1000 hours compared with 0.27 injuries per 1000 hours for those more engaged - Those who trained less often (<3 days/week) and with less experience (<1 year) were more likely to report an injury compared with those who were more engaged in training TAKE HOME MESSAGE The 3 main groups that might be at a GREATER risk for injuries are those who: (1) Are within their first year of participation (2) Engage in this training modality than 3 days/week (3) Participate than 3 workouts/week TIPS Participate in an affiliated gym's introduction class before starting CrossFit training Train in an affiliated gym under supervision of qualified trainers Increase the scope and intensity slowly and carefully in accordance with the trainer (Wagener et al., 2020) Speak with a Athletico Sports Physiotherapy Expert today to see what is the best treatment plan for you!!!

CUPPING THERAPY BACKGROUND... - It is a traditional Chinese medical treatment practiced for thousands of years! - Defined as a therapeutic method involving the application of suction by creating a vacuum - Currently used to treat a broad range of medical conditions TYPES - Dry: skin is pulled into the cup with scars - Wet: skin is lacerated (cut) so blood is drawn into the cup WHAT is it used for? Used for health promotion, prevention, and therapeutic purposes - Promote blood circulation - Decrease swelling - Accelerate healing - Fibromyalgia - Treat musculoskeletal pain - Decrease pain (include chronic neck, shoulder and low back pain) CONTRAINDICATIONS - Directly on veins, arteries, or nerves - Eyes - Skill lesion - Lymph nodes - Open wounds - Varicose veins - Bone fracture - DVT BENEFITS (many of these are still theories!) - Pain reduction - Anti-inflammatory effects - Increased blood circulation - Immunomodulation effect - Blood detoxifications Possible ADVERSE effects (it is relatively SAFE) - Scars - Headache - Dizziness - Muscle tension - Nausea - Tiredness Speak with your Athletico Physiotherapy provider if you are interested in CT! At Athletico Sports Physiotherapy we are Experts in Physiotherapy. Athletico Sports Physiotherapy Kingston will assist you in achieving a full and healthy recovery. Book an appointment with our Athletico Sports Physiotherapy Experts today. We can help get you back on your path of recovery!

MENOPAUSE - It is when women permanently stop menstruating due the loss of ovarian and follicular activity - It is ‘diagnosed’ after not having a period for 12 months in a row... - It is a NORMAL part of a woman’s life - Occurs gradually, the body transitions to menopause over several years - Woman can no longer get pregnant after menopause - Usually occurs in their early 50s SYMPTOMS - Vaginal dryness - Hot flashes - Night sweats - Changes in your period (become irregular, light or heavier, or come less often) - Mood changes - Difficulty getting a good night sleep - Changing feelings about sex - Skin changes (thinning and decreased elasticity) How it affects YOUR HEALTH After menopause, your body makes much less of the hormones estrogen and progesterone can raise your risk for health problems Heart disease and stroke: estrogen helps keeps blood vessles relaxed and open. It also maintains a healthy balance of good and bad cholesterol. Without it, cholesterol can build up on artery walls Osteoporosis: estrogen causes you to love bone mass more quickly than before Urinary incontience DISCLAIMER: This information does not replace medical advice. Please talk with a physiotherapist for a personalized treatment for you! Speak with a Athletico Sports Physiotherapy Expert today to develop the best treatment plan for you! At Athletico Sports Physiotherapy we are Experts in Pelvic Physiotherapy. We work with and coordinate all patient care with other health care professionals to maximize results and effectiveness.

Prostate cancer WHAT IS PROSTATE CANCER?... - It is a cancer that affects the prostate gland - The prostate is part of a man’s reproductive and urinary systems walnut-sized gland just below the bladder - The prostate makes mucus and prostatic fluid, which mix with sperm and other fluids to make semen WHO IS AFFECTED? - Most common cancer among Canadian men - 1 in 9 Canadian men will develop prostate cancer during their lifetime - Many older men have this disease without knowing it. It usually grows slowly and can often be completely removed or successfully managed when it is diagnosed - Risk increases as men grow older and if they have a family history of it SIGNS AND SYMPTOMS - Frequent urination (especially at night) - Strong or sudden urge to urinate - Trouble starting the flow of urine - Weak or slow urine stream - Blood in urine - & others TREATMENT - Active surveillance - Surgery - Radiation therapy - Chemotherapy - Hormonal therapy SIDE EFFECTS of prostate cancer treatment - Urinary incontinence (after surgery, some muscles that are responsible for bladder control are removedurine may leak unexpectedly when you cough, sneeze, or perform physical activity) - Erectile dysfunction - Pain and swelling in genital area - Bowel problems such as rectal leakage - Thankfully, PTs can help retrain your pelvic floor muscles to help manage and treat UI, ED, and pain! At Athletico Sports Physiotherapy we are Experts in Physiotherapy. We work with and coordinate all patient care with other health care professionals to maximize results and effectiveness. Athletico Sports Physiotherapy Kingston will assist you in achieving a full and healthy recovery. Book an appointment with our Athletico Sports Physiotherapy Experts today. We can help get you back on your path of recovery!

Bracecephaly - Also known as flat head syndrome - When the baby has an atypial head shape - It is a condition where the head is wide in proportion to the length - It creates a flattened but symmetrical appearance in the back of the head... CAUSES 1. Outside pressure on the skull (sleeping on the back and not turning the head) 2. Can develop before birth if baby sits low in the pelvis or there is less room in the uterus than normal (twins) 3. Premature babies are more likely to develop a flattened head because their skull is softer when they are born 4. Neck muscle tightness (torticollis) this can prevent the baby from turning their head in a particular way meaning 1 side of their head is under more pressure POSITIONING - Important to position your baby OFF the flattened area as much as possible - When baby is awake, put them on their side 6x/day for 10 minutes - Baby should be resting on the BULGE/BUMP part of the head - Place a rolled towel behind their back and in front of tummy to support this position SLEEP POSITIONS - Lay your baby on their back but alternate between putting your baby’s head facing left and right - DO NOT hang mobiles this will make your baby look up and once they fall asleep, gravity will pull their head down so it rests on the flat side - DO NOT use positioning devices or towel rolls while baby is sleeping can increase risk of SIDS - DO NOT let your baby sleep in car seat, swing, or bouncy chair PLAY POSITIONS - Put your baby on their tummy for a a few minutes during the day and slowly increase the time - Position your baby’s seat (play seat, high chairetc) so any stimulation is on THE SIDE YOU WANT your baby to turn towards Physiotherapy is often recommended for infants with plagiocephaly who also have torticollis. We can help improve neck mobility and, if started early, can limit the degree of flattening that can occur during the first few months of life. Speak with a Athletico Sports Physiotherapy Expert today to develop the best treatment plan for you!

I have bad posture. We hear this phrase ALL the time but research has shown there may be no such thing as bad/poor posture... There appears to have no clear association between pain and poor posture. The current literature remains divided. One systematic review published in 2019 by Mahmoud et al., found that forward head posture is significantly correlated with neck pain measures in adults and older adults (but NOT in adolescents) PROLONGED posture may be causing you pain more than poor posture Here are some exercises to try out if you are sitting at your desk all day! 1) Chin tucks - Sit upright and place a finger on the chin - Pull the chin and head straight back as if you are creating a slight double chin - Hold for 3 seconds. Perform 5 reps. 3x/day. 2) Scapular retraction - Bring your shoulder back as if you are squeezing a pencil between your shoulder blade - 10 reps. 3x/day 3) Pelvic tilt - Put your hands on your hip bones and pretend you have a tail. Go back and forth between tucking your tail in and sticking your tail out - 10 reps. 3x/day Try these exercises out! Comment below if you perform other postural exercises! If you think you have bad posture and it is interfering with your daily activities, Speak with a Athletico Sports Physiotherapy Expert today to see what is the best treatment plan for you! Athletico Sports Physiotherapy will assist you in achieving a full and healthy recovery. Book an appointment with our Athletico Sports Physiotherapy Experts today. We can help get you back on your path of recovery!

Pelvic Organ Prolapse (POP) - PART 2 MAIN TYPES... 1) Cystocele: bladder drops into vagina 2) Enterocele: small intestine bulges into vagina 3) Rectocele: rectum bulges into the vagina 4) Uterine prolapse: uterus drops into vagina POP STAGING (depends on where the pelvic floor organs are): Grade 0: No prolapse Grade 1: Descent halfway to hymen Grade 2: Descent to hymen, still contained inside vagina Grade 3: Fallen to or beyond vaginal opening Grade 4: Fallen completely through vaginal opening TREATMENT OPTIONS 1) Observation o Most POP do not require treatment. If prolapse is beyond the vaginal opening, most would want intervention 2) Pessaries: Devices placed inside vagina to restore normal pelvic anatomy o Should be offered a pessary as first-line treatment o Primarily made of medical-grade silicone o Can be used for all stages of prolapse o Can prevent progression and avoid or delay need for surgery 3) Pelvic Floor Muscle training o Can improve symptoms in women with mild prolapse o Does not reverse or treat POP o These exercises can be prescribed by a pelvic floor PT! o Women with POP should be evaluated for other pelvic floor disorders such as stress urinary incontinence, overactive bladder, and fecal incontinence This is something a pelvic floor PT can do for you 4) Surgery o Different types of surgeries are available o The decision for surgery depends of patient’s goals and expectations based on their views on body image and desire for future sexual function If you think you have POP and it is interfering with your daily activities, Speak with a Athletico sports Physiotherapy Expert today to see what is the best treatment plan for you! At Athletico Sports Physiotherapy we are Experts in Physiotherapy. We work with and coordinate all patient care with your obstetrician, gynaecologist, midwife, physician, and other health care professionals to maximize results and effectiveness.

Pelvic Organ Prolapse (POP) PART 1 WHAT IS IT?... - Prolapse = when organs fall down or slip out of place - POP is when pelvic organ drops from its normal place and pushes against the walls of your vagina - Occurs when the muscles that hold the pelvic organs in place are weak or stretched (can be due to childbirth or surgery) - Organs that can be involved with you have a POP are: o Bladder o Urethra o Uterus o Vagina o Bowel o Rectum CAUSES - Obesity - Long lasting cough - Frequent constipation - Pelvic organ tumors RISK FACTORS - Ethnicity (Hispanic or Caucasian) - Advanced age - Elevated BMI - Family history of prolapse - Repeated heavy lifting (can cause increase intra-abdominal pressure) - Vaginal delivery - Hysterectomy SYMPTOMS - Feeling pressure against the vaginal wall - Feeling full in lower belly - Feeling as if something is falling out of your vagina - Feeling a pull or stretch in your groin region - Urinary incontinence - Needing to urinate a lot - Pain in vagina during sex TREATMENTS - Pelvic floor exercises - Hormone treatment - Vaginal pessaries - Surgery If you think you have POP and it is interfering with your daily activities, Speak with a Athletico Sports Physiotherapy Expert today to see what is the best treatment plan for you! At Athletico Sports Physiotherapy we are Experts in Physiotherapy. We work with and coordinate all patient care with your obstetrician, gynaecologist, midwife, physician, and other health care professionals to maximize results and effectiveness. Athletico Sports Physiotherapy Kingston will assist you in achieving a full and healthy recovery. Book an appointment with our Athletico Sports Physiotherapy Experts today. We can help get you back on your path of recovery! Stay tune for PART 2

Pelvic Floor (PF) Physiotherapy Did you know your PF is made of muscles! As physiotherapists, we are highly trained and knowlegable about muscles which is why we see clients with pelvic floor dysfunction!... Research has shown that PF physiotherapy has robust evidence-based support and clear benefit as a first-line treatment for most pelvic floor disorders! What is it? - Pelvic floor physiotherapists are physiotherapists with additional advanced training - We are rostered on the College’s website - We are able to treat men and women for pelvic floor dysfunction. This can include pelvic pain, incontinence, pelvic organ prolapse, or pain during intercourse. What occurs during a pelvic floor assessment? - An assessment consists of initial investigations, a subjective interview, and an internal physical examination - Subjective interview: consists of questions about voiding frequency, post-voiding issues, fluid intake habits, pelvic girdle pain, obstetrics history, urogynaecological history, and other sensory information. - Physical exam: Includes a pelvic examination to evaluate properties of the pelvic floor and pelvic organs. A digital examination assesses pelvic muscle function and typically includes a measure of strength and coordination. Muscles are also palpated for presence of tenderness and degree of muscle tone Speak with a Athletico Sports Physiotherapy Expert today to develop the best treatment plan for you! At Athletico Sports Physiotherapy we are Experts in pelvic Physiotherapy. We work with and coordinate all patient care with other health care professionals to maximize results and effectiveness. Athletico Sports Physiotherapy Kingston will assist you in achieving a full and healthy recovery. Book an appointment with our Athletico sports Physiotherapy Experts today. We can help get you back on your path of recovery!

Today we remember those who have fought and sacrificed for our freedom. We remember those who have lost their lives and their loved ones. We remember and thank those who continue to fight to keep our great country safe and free. Lest we forget #lestweforget #remembranceday #PSPKingston #cfbkingston #kingstonontario

EXERCISES for Tennis Elbow (PART 2) 1) Downward wrist stretch: hold the arm of the affected side straight out in front of you. Bend that wrist down. Use unaffected hand to hold that wrist down so you can feel a stretch in your forearm. Hold for 30 seconds, repeat 2-3x/day.... 2) Concentric wrist curl: hold a light weight (~2-3 lbs) or exercise band in your palm. Have your palm face downwards. Slowly move your wrist up. Then take other hand and help lower the wrist back in original position. Repeat 10x, 2-3 sets. 3) Eccentric wrist curl: hold a light weight (~2-3 lbs) or exercise band in your palm. Have your palm face downwards. Use other hand to help move wrist up. Then slowly lower wrist all the way down. Repeat 10x, 2-3 sets. 4) Grip: squeeze a soft object (stress ball, putty). Squeeze 10x, 2-3 sets. 5) Forearm twist: Sit with your forearm supported. Hold a the end of a light weight in your palms. Start with palm facing down. Slowly rotate your forearm upward then downward as far as you can. If rotation is uncomfortable, move your hand closer to the midd le of the weight. Repeat 10x, 2-3 sets. Consult with a physiotherapist to help create a personalized exercise plan for you! DISCLAIMER: This information does not replace medical advice. Please talk with a physiotherapist for a personalized treatment for you! Speak with a Athletico Sports Physiotherapy Expert today to develop the best treatment plan for you! At Athletico Sports Physiotherapy we are Experts in Physiotherapy. We work with and coordinate all patient care with other health care professionals to maximize results and effectiveness. Athletico Sports Physiotherapy Kingston will assist you in achieving a full and healthy recovery. Book an appointment with our Athletico Sports Physiotherapy Experts today. We can help get you back on your path of recovery!

H.I.I.T aka HIGH-INTENSITY INTERVAL TRAINING What is it? -Alternating SHORT bursts of INTENSE exercise with periods of rest -Buchheit et al., defined HIIT as either repeated short (<45 s) to long (24 min) bouts of rather high- but not maximal-intensity exerciseOR short (<10 s, repeated-sprint sequences) or long (>2030 s, sprint interval session) all-out sprints, interspersed with recovery periods.... -Typically performed at 8595 % maximal heart rate -Allows you to gain health-enhancing benefits in less time = more time-efficient Benefits: -Promotes weight loss -Improves insulin sensitivity and blood pressure -Decreases body fat -Increases VO2max -Increases HDL (good cholesterol) -Increase cardiac function -Improved aerobic performance -Increase enjoyment of exercise and quality of life Example of a protocol (can be modified to your fitness level) -Modality: sprinting, cycling, etc -Frequency: 3x/week -Duration: 20-40 minutes -Warm-up: 5 minutes -Sets: 3-6 -1 full set: 30 seconds on, 10 seconds off, 4-6x -Cooldown: 5 minutes Contraindications to HIIT -Unstable angina pectoris -Recent heart attack (<4 weeks) -Recent coronary bypass graft (<12 months) -Uncontrolled diabetes -Blood pressure >180/110 or uncontrolled -Severe neuropathy, & others Always consult your health care provider regarding HIIT if you are unsure if this is appropriate for you At Athletico Sports Physiotherapy we are Experts in Physiotherapy. We work with and coordinate all patient care with your physician, and other health care professionals to maximize results and effectiveness. Athletico Sports Physiotherapy Kingston will assist you in achieving a full and healthy recovery. Book an appointment with our Athletico Sports Physiotherapy Experts today. We can help get you back on your path of recovery See more