Dr. DJ Wombold DC, MSc
#202-3030 Pandosy St V1Y 1W2 Kelowna, BC, Canada

Glutes vs. hamstrings. While both muscles extend the hip joint, the hamstrings pales in comparison. Help your body figure out the difference and focus more on the hip movement being initiated by your glutes, rather than your hamstrings. Your glutes are better able to resist fatigue, so during long runs you want to make sure they’re more active than your hamstrings in the first place. Give this a try if you notice hamstring pain while running. Banded hip drag- >>>Anchor a band to the wall, knee height, and apply tension behind or slightly above the crease in your knee. Using your glutes extend your hip behind you. Keep your foot on the floor (moonwalk), in order to target the glutes more, should be less of a hamstring exercise and more glutes focused. 20 reps each side<<<

Calf pain during the middle of your run? Fix your glutes! Your glute max is incredibly powerful, fatigue resistant, and your primary hip extender. This should be the primary muscle responsible for pushing you past your foot planted in the ground. As your speed increases, more power needs to come from your glute. Give this a shot to help emphasize using your glute as your main form of propulsion. Banded Drive-Thru >>>Anchor a band to the floor, attaching the other end inside your hip crease on your stance leg. Hinge from your hip backwards as you lean your trunk forwards.To initiate the movement push your hips forwards and into the resistance band using your glutes to drive the knee of the opposite leg forwards and straightening your torso. Try and keep your spine stable and use the motion from your hip hinge. 20 reps and switch<<<

Knee pain the victim! Most likely cause? Your hip! Your glutes help control external hip rotation. The rotational plane of the hip needs to be controlled and practiced in order to protect the leg from twisting inward and to keep the knee tracking correctly. If you suffer from knee pain try this stability and mobility exercise to help support that knee during activity. Hip twists- >>>Standing on one leg, hinge at your hips and extended your nonsupporting leg behind you. Twi...st your hips toward the floor, then up towards the ceiling. Attempt to keep the weight centered as you twist around your hip. 2 sets of 10 on each foot<<< #running #rehabilitation

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Resisting rotation while your limbs move, is exactly what the core was built for. This creates stability through your spine. Make your core stronger for activities of everyday living. Try this rotational control drill to help sequence your core muscles to move like they should. Banded squats- >>>Anchor a band to the wall waist height. Keeping your arms straight out in front of you, create tension by walking away from the band far enough where you can feel the band trying to ...twist you sideways. Fight this pull by keeping your body square as you squat up and down. 20 reps a side<<< #exercise #running #core #workout #rotation #counterrotation #chiro #kelownabc #kelowna #chiropractor #movement

Rain or shine... I mean snow!!! No excuses! Get it done. Make exercise your priority so you’re making excuses to workout instead of the other way around! #kettlebell #workout #snow #chiropractor #kelowna #kelownachiropractor

If you didn’t know when you were born. How old does your body feel? How does it move? Something to think about as we approach a new year. Make the changes that would cultivate a younger you. Movement is key. #move #movenow #movementismedicine

Turns out player-to-player contact has been noted to be the mechanism responsible for the greatest proportion of concussions in both male and female soccer. Majority of the time concussions occur when the player is unaware of the oncoming contact or collision. If you dont see the impact coming, we cant activate the cervical spine muscles fast enough to attenuate the impact.... Interesting positional fact- defenders and goalkeepers reportedly sustain more concussive injuries than forwards or midfielders. Mooney et al 2020 #concussion #concussionkelowna #concussiontreatment #concussionclinic #kelowna #kelownachiro #promotionclinic

Study by Eagle et al (2020) investigating the initiation of early clinical care in time to recovery from a concussion. Bottom line if you’ve experienced a concussion, early treatment is recommended for a shorter recovery. That means you get back to what you love. Sooner! #concussion #recovery #concussionawareness #adolescentes #chiropractor #treatment... Here’s a summary: Adolescents were categorized into those who presented within 7 days of injury (early presentation) and those who presented 8-20 days from injury (late presentation). The average number of days to first visit was significantly longer for late presentation (11.8 days) compared to early presentation (3.9 days). The number of days to recovery was significantly longer for late presentation (45.1 days) compared to early presentation (37.3 days) 8-day difference! Conclusion: This study adds to the literature by emphasizing the importance of early clinical care to quicker recovery in concussion and providing more evidence to support current consensus guidelines that advocate for a short period of relative rest followed by graded, subsymptom activity. Eagle, S. R., Puligilla, A., Fazio-Sumrok, V., Kegel, N., Collins, M. W., & Kontos, A. P. (2020). Association of time to initial clinic visit with prolonged recovery in pediatric patients with concussion, Journal of Neurosurgery: Pediatrics PED, 26(2), 165-170.

Found this gem on the kindle unlimited book front. 4 week program that I’ll have to incorporate again. Threw in a couple of getups and swings along the way. Great option if you’re still working out at home! #kettlebellworkout #kettlebell #workout #homegym #kelowna #chiropractor #movement @ Kelowna, British Columbia

Day 19 of 25- I have been nominated by Shanon Hedgecock to do 25 push-ups for 25 days. This challenge is raising awareness for PTSD, Anxiety, Depression and Suicide. I nominate @rocco_williams05 and @wildwest_williams! I owed you a few of these. Long time coming. Add this to your routine!... Double nominee tonight. Tomorrow’s pushups will still happen! Keep the rules simple: *Once you are nominated your 25 days start the following day. *Every day you record yourself doing 25 push ups. *Every day you must nominate a different person. *Did you know exercise produces endorphins that reduce pain and stress!? Who could use less pain and stress in their life? Let's support one another especially during COVID-19. And get some sunshine! Cheers! This is nuts. "Over the past 2 Decades while suicide rates have dropped around the world, they have gone up in the U.S. by 33%." https://www.washingtonpost.com//mental-health-coronavirus/