Endurance Athletica

Assess and Improve Your Shoulder Mobility with these [P]Rehab hacks! http://www.theprehabguys.com/shoulder-mobility/

Hi everyone, I have massage availabilities this week and next week in the evenings and on Saturday! Message me here or give me a call at 250-507-7713 if youd like a spot!

Good afternoon everyone! With exams being finished I have some availability for treatments this coming week. I also have a few classmates who are looking to do mobile massage in the Cowichan area (just send me a message or give me a call for details)! Spots I have open for the next two weeks are as follows: Friday, September 23 (tomorrow): 1:30, 2:30, 3:30 Saturday, September 24: 10:30, 11:30, 12:30, 2:30 Monday, September 26: 7:00pm, 8:00pm... Wednesday, September 28: 6:00pm, 7:00pm, 8:00pm Saturday, October 1: 9:00am, 10:00, 11:00, 12:00, 1:00 The online booking has been taken down for the time being. Message me here or call me at 250-507-7713 to book a spot!

To all of my wonderful clients, I would like to inform you that I have taken a position with West Shore Massage Therapy in Langford come fall. I want to thank you all for the time we have shared together. If anyone does not mind a short drive down the Malahat I will pass on my information for the new clinic! I also will have contact information for a couple of my classmates who will be doing mobile massage in the valley, starting very soon! They will also be charging student rates!

Heres why Olympic athletes wear that weird tape.

Happy Friday! I just wanted to send a quick update letting people know I will be taking time off at the end of August and start of September to write my board exams!

More spaces available this week Friday from 7:00pm -9:00pm, and Saturday 2:00-6:00pm. Message me if you would like an extra relaxing start to your weekend!

I have 2 spots available for Monday (tomorrow) night at 6:00 pm and 8:00 pm. Message me if youd like to book in!

A New Way to Prevent Muscle Cramps - Nobel Prize winner Rod MacKinnon found that pungent and spicy tastes can hinder neurological misfires that cause cramps.

[WEEKLY ROUNDUP] Here are four articles I found interesting from the past week. 1. A post over on Modern Manual Therapy written by Sian Smale discussing the "C...loward Sign" and cervical pain referral patterns. I have never heard of the cloward sign and Sian gives information about its history and comparison to trigger point referrals. http://www.themanualtherapist.com//cloward-sign-cervical-r 2. Studies showing the relation between Painful Diabetic Neuropathy and the Bio-phsycho-social perspective. Showing that painful diabetic neuropathy can be improved when anxiety and negative emotions are part of a screening process. http://www.bodyinmind.org/painful-diabetic-neuropathy/ 3. A great post from Todd Hargrove about how our environment can change movement or activity habits. http://www.bettermovement.org//the-environment-for-movement 4. Kimen C Petersen writes about shin splints. But does it from the standpoint of talking to a patient about it. He uses some simple explanations that we could all use in talking about this topic to patients. http://www.petersenwellnessclinic.com/my-leg-hurts-is-it-s/

Episode 171: Gastroc-Soleus Stiffness - Plantar Fasciitis Series (2/5)" A lack of dorsiflexion range of motion is one of the biggest risk factors for developi...ng plantar fasciitis and also a MODIFIABLE risk factor. Whats that mean? It means you can incorporate this technique demonstrated by @jfitboyd into your routine NOW to (P)Rehab your movement system! Heel cord (or gastoc-soleus) stiffness can limit the amount of DORSIFLEXION at the ankle joint. Dorsiflexion (ankle pointing upwards) is essential in the gait cycle to allow the body to move and progress over the foot. Both, individuals with over and under pronation can benefit from improving extensibility of the GSC (Gastroc-soleus complex). OVERPRONATION: A stiff GSC will encourage a person with a very mobile (planus) foot to unlock the midfoot and pronate excessively as a compensation, placing stress on the fascia. UNDERPRONATION: A stiff GSC in a person with a stiff (cavus) foot will also apply more tension to the fascia due to inability to absorb shock and dissipate forces. Traditionally the calves are stretched from the standing position by leaning against a supportive wall. However, while leaning forward, the calf muscle is performing a lengthening contraction to stabilize both joints and is not fully relaxed. The best stretching position for a relaxed calf is performed in a sitting position. ACTIVE ISOLATED STRETCHING uses gentle repetitive motion to improve the circulation of blood and nutrients, supporting the healthy repair of tissues. It not only improves tissue length but also strength in the newly acquired range. Sit with both legs straight out in front of you. Loop the rope around the foot of your exercising leg (still straight). From your heel, move your foot back toward your ankle, using the rope for a gentle assist at the end of the movement. Placing a ball behind the leg is an added bonus to improve the tissue quality of the calf musculature. A bent knee will allow you to more specifically stretch the soleus.

While Im sure most of us already knew this, its nice to see it being recognized! "Based on the evidence, massage therapy can provide significant improvement fo...r pain, anxiety and health-related quality of life for those looking to manage their pain. This is the conclusion of a collaborative meta-analysis of research on massage therapy for pain conducted by Samueli Institute and commissioned by the Massage Therapy Foundation, with support from the American Massage Therapy Association. The first part of the three-part review and analysis has been published online by the journal Pain Medicine." http://www.massagetherapyfoundation.org//new-research-ana/

A quick 20 second video demonstrating what a forefoot strike running pattern looks and sounds like. A key takeaway point from Chris Johnsons running course was that a forefoot strike does not reduce impact forces, it just directs them to another area of the lower leg.

The future of torn ACL treatment is here and it eliminates any need for invasive surgery. http://voc.tv/14JQHoo

60 Day Challenge Starts April 4. Please share! 3 options for Non-members: 60 Day Challenge Personal Coached: (limited time, no joining fee, no cancellation, inc...ludes 16 personal training strength workouts, unlimited group conditioning workouts, full nutrition plan, 3 x coaching sessions, including weigh and measurements (start, mid-way and end), t shirt, 30 minute tissue massage and discount voucher, 7-day maximum fat loss shake diet plan, $1550 Value, Paid In Full Upfront) $1199 plus taxes 60 Day Challenge Plus: (limited time, no joining fee, no cancellation, includes unlimited workouts, full nutrition plan, 3 x 15 minute coaching sessions, 3 x 15 minute weigh and measurements (start, mid-way and end), t shirt, 30 minute tissue massage and discount voucher, 7-day maximum fat loss shake diet plan, $749 Value, Paid In Full Upfront) $599 plus taxes 60 Day Challenge: (limited time, no joining fee, no cancellation, includes unlimited workouts, full nutrition plan, t shirt, 30 minute tissue massage and discount voucher, $495 Value, Paid In Full Upfront) $395 plus taxes For current members, price to participate is just $55, inc taxes (in addition to your regular monthly membership fee) includes unlimited workouts, full nutrition plan, t shirt, 30 minute tissue massage and discount voucher.

LATEST EVIDENCE FOR REDUCING PLANTAR FASCIA PAIN! iMove Series: Part 2 of Achilles & Plantar Fascia Pain Tag or share with someone who has Plantar Fasciitis.... #iMove #Physiotherapy #PlantarFascia #Achilles #Running

Over the last couple of years fascia has become a bit of a buzz word in our industry. New research has shown that what we thought we knew in the past just wasn...t correct. Weve had to change our understanding and sometimes even our terminology. In this post Walt Fritz of Foundations in Myofascial Release Seminars uses a great analogy to explain how to palpate for tissue in distress and use it as a starting point for intervention. It might even help you realize how simple manual therapy can be. Enjoy! http://themtdc.com/myofascial-release-and-the-frozen-chick/

Now offering online booking at www.endurancehealth.ca! Check it out on the home page!

After all the holiday meals, your New Years resolution may be to get back in shape. ParticipACTION - Official Page provides some physical activity guidelines for people with spinal cord injuries. Give it a read and get moving! http://www.participaction.com//guidelines-for-adults-with/

For all you MBGVI members: one of Simon Youngs favourites! Awesome exercise!

Episode 78: Standing External Rotation - Series (4/10)" Gravity goes DOWN! Not sideways! Shoulder external rotation exercises are a great way to target the #ro...tatorcuff. However, these exercises must be done against resistance in the appropriate plane. In this example, the force of the dumbbell is directed DOWN. So, which muscles am I actually using to resist this force? My biceps! Not my rotator cuff! Yes, we are in fact targeting the rotator cuff musculature working horizontally against gravity. But by no means is this the most efficient and targeted way to work on the #teresminor, #infraspinatus, and #supraspinatus (ie rotator cuff external rotators). Instead, use a #theraband or pulley cable to correctly apply resistance to the rotator cuff. Ensure that you elbow is only ROTATING, not moving outwards. #shoulder #rotatorcuff

Episode 37: Strengthening the Serratus Anterior The Serratus Anteror is also known as the Big Swing Muscle or Boxers muscle due to its effectiveness of... protracting the scapula. This muscle is needed for a plethora of arm movements; weather open chain (punching/grabbing something out of cabinet) or closed chain (pushups, planks, downward dogs, or handstands) The Serratus Anterior runs from the lateral surface of the ribs to the medial border of the scapula. Due to its large role in stabilizing the scapula, when weakness is present it often manifests with scapula winging or poor scapular control. This weakness often leads to shoulder impingement, neck pain, and numbness/tingling down the arm. This video depicts a great way to strengthen the Serratus Anterior; when performing this focus on the upward rotation of the scapula in a controlled manner. A progression is using the resistance band, which will increase the demand of the rotator cuff, which is essential for overhead athletes. Emerging evidence suggests that many athletes lack balanced strength in the scapular muscles, especially the Serratus Anterior. A balanced level of muscle strength between the different parts of the scapular muscles is important in optimizing performance and preventing injuries in athletes. Anderson, CH, Zebis ME, Saervoll, CH, et al. Scapular Muscle Activity from Selected Strengthening Exercises Performed at Low and High Intensities: Journal of Strength & Conditioning Research. September 2012: 2408-2416. #serratus #shoulder #strength #Boxersmuscle ______________________________________________ The Prehab Guys: Optimizing human movement and functional capacity, promoting longevity, and keeping your body in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG and Twitter, like our Fb page, and make sure to visit www.humanperformancetherapy.com #prehab #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #strengthandconditioning #correctiveexercise #stretching #crossfit #gainz #aesthetics #longevity #movement @uclamikey90 @arashxrex Craig Lindell See more

Episode 55: Scapulothoracic series (5/7) - Dynamic bosu thoracic extension Continuing our series, we are back to addressing thoracic spine mobility. This is a ...great exercise to facilitate dynamic thoracic extension, with some help from a Swiss ball. Not everyone can get into a quadruped position comfortably, or maintain an optimal position to help facilitate thoracic extension, so here is an alternative! There are a few key notes to point out here (1) proper sitting posture with an anterior tilt/ lumbar extension will help PROMOTE thoracic extension mobility, try it with a posterior tilt and see what happens (2) Swiss ball height: not too low and not too high, otherwise youre going to move less in your thoracic spine (3) apply some pressure into the ball and reach your fingers away from you to activate your serratus anterior to encourage ideal mechanics at your shoulder and get that extra extension and posterior tipping of your scapula. Whats nice is the ball supports you! #thoracic #scapula #shoulder #swissball ______________________________________________ The Prehab Guys: Optimizing human performance and functional capacity, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG and Twitter, like our Facebook page, and make sure to visit www.humanperformancetherapy.com #prehab #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #strengthandconditioning #correctiveexercise #stretching #crossfit #gainz #aesthetics #longevity #movement @uclamikey90 @arashxrex @craiglindell

Looking for a group of women ages 35-55 to join my next nutrition coaching cohort.

While this is a quick 1 minute routine, there is lots here that can be given as home care for our clients. Its also a good reminder that I need to start going to yoga again, Im about as flexible as a piece of plywood. Thanks to Taylor Odobas and Shane Physiotherapy for sharing.

Im thrilled to announce that I will be back at MBGVI! Its fantastic to see all your lovely faces on Saturday mornings. Thank-you so much to Simon and Kathleen for having me back! For those of you who have not seen all the new and exciting things Monkey Bar Gym Vancouver Island has to offer, check out the site and FB page here! http://www.mbgvi.ca