InSync Physiotherapy: Sport Medicine & Rehabilitation clinic
Unit #102 4088 Cambie Street V5Z 2X8 Vancouver, BC, Canada

Knee Ligament Injuries - One Leg Balance with Dumbell Stand on one leg holding a 5-10 pound dumbbell. Keep the opposite foot hiked up off the ground by engaging your gluteus medius muscles of your butt. Maintain your balance on that leg while transferring the dumbbell between your hands in a circular direction around your body. Keep squeezing your glutes and activate your core muscles to maintain your balance. Pass the dumbbell in the opposite direction at the halfway mark wh...ile performing this exercise for 60 seconds in total. Do this for 60 seconds for 3 repetitions on each side. This is a great exercise to gain more strength, balance and proprioception in your knee and hip and core stability after a knee ligament injury. If you have pain or are unsure about the exercise, consult your local physiotherapist before continuing. Visit our channel for more exercise resources: https://lnkd.in/dYzuiPp Knee injury video: https://lnkd.in/dxA7im3 #kneerehab #kneephysio #sportphysio #kneesprain #strongknees #balancerehab #balancetraining #Proprioception #kneeligamentinjuries

Let’s talk acute injuries!, What are acute injuries? And how do you care for them? Acute injuries can happen suddenly during an activity or from a direct blow with another player or equipment. There may be intrinsic causes as well, such as a ligament sprain or muscle tear. Acute Injuries are classified according to the particular sites injured: Cartilage, bone, joint, ligament, muscle tendon, bursa, nerve, or skin and the type of injury; fracture, dislocation, sprain or st...rain. - Sprained ankle - Strained back - Fractured hand ...are all classifications of acute injuries. Following an acute injury, the individual must take immediate action to minimize tissue damage. This is to protect further injury and promote a speedy recovery. What should you do? Within days 1-2 it is advised that you seek medical help. You must also protect the joint (e.g splint, athletic tape, boot) and follow the RICE technique. It is important to remember to have adequate amounts of sleep as our body needs the growth hormone released to heal. - RICE - Rest - Ice - Compression - Elevation During days 3-5, with the permission of your physiotherapist you should begin to engage in low intensity movements to get back your range of motion. For bookings, inquiries about the Insyncphysio team, services or prices: Website: www.insyncphysio.com Inquires: [email protected] #insync #vancouverbc #cambie #burnaby #fitness

This exercise is great for strengthening your gluteus medius muscles to help with the rehab of your weak and dysfunctional sacro iliac joint. If you have any pain and problems with this exercise or are unsure about what you’re doing consult your local Physiotherapist before continuing. #SportPhysio #Spinalrehab #Sacroiliacjointinjuries #pelvicrehab #Glutestrength #monsterbandwalks #weakglutes #strongglutes

As we get back to normal routine, remember all the lessons and growth staying home during the pandemic has brought you. #workonyouforyou as you hustle for the new year. Physio. Tip: put down your phone and do a quick neck roll! Let your chin drop down to your chest then slowly start circling your neck, taking the ear right to the shoulder. Do this 3-4 times, you can alternate directions. For bookings, inquiries about the Insyncphysio team, services or prices:... Website: www.insyncphysio.com Inquires: [email protected] #insyncphysiotherapy #vancouver_canada #newyear #cambie

This rowing progression exercise is a great way to build more core stability strength to help you rehab your neck strain injury. #neckinjury #Whiplash #neckrehab #neckstrength #corestrength #neckphysio #functionalstrength #uppercorestrength #rowingrehab

A successful rehab regime for your neck injury means being able to get stronger in your upper quadrant and scapular muscles with your core neck stability strength. This is a good exercise to help with that. #neckinjury #Whiplash #neckrehab #neckstrength #corestrength #neckphysio #functionalstrength #uppercorestrength #rowingrehab

I see this a lot with many different sports, but this one in particular, I had a gentleman come in that had a fall from skiing. And I mean, he's quite athletic to begin with. He also does rock climbing, but he actually fell down skiing like from last year. We wanted to do more of a conservative approach in terms of taking him through the physio portion and look at his range of motion, getting some of his motion back, looking at getting his strength back. And really starting to hone in on activation of that rotator cuff. He elected to have shoulder surgery and had a full year of rehab. I've seen him since the surgery and he's now back to rock climbing and skiing.

Happy National Coffee Day! Here is something to read while you sip.. The British Columbia Center for Disease Control released a Covid-19 Language Guide. The guide aims to use positive & inclusive language to help people of any background feel open and receptive to Covid-19 messaging. source: http://www.bccdc.ca//new-language-guide-helps-to-destigmat... "Slaves to a coffee cup, they can't give coffee up!" - The Coffee song.

We had a 30 year old male, snowboarder come in to the clinic with a dislocated shoulder. He came in, I think it was two weeks after the injury. Had lots of shoulder pain was sort of cradling his arm across the chest kind of like in a sling position. And his wrist was kind of hanging down like so. Pretty limp and had like no use of his wrist. That's why his wrist was hanging down like so. A lot of the nerves that supply those muscles had been damaged.

We had a young guy come in with something called peroneal tendonitis. He had just started to get back into running. He was running on an uneven surface so that the foot was turned sideways. Basically it's a tendon that runs down the outside of the leg. A lot of walkers aggravate this tendon and it can be due to a number of different factors really. Sometimes it's maybe they changed their footwear. Might've changed the surface they're running on. Or they just might've increase...d their workload a little bit too quickly. That's the most common thing as well. So it can be debilitating and a little bit scary to someone who hasn't had it before. So initially he had to stop all the aggravating factors. We loaded this tendon progressively. Isometrically is how we load it first. Isometrics are where you move the tendon against the resistance, but you're not moving through range. So that just helps decrease the pain, settle down all the inflammation. And then we got him back in running, into a running program, but a little bit slower and change to good footwear with good support. He is up to five or six kilometres every other day without any pain. See more

Have you sustained a hand or finger injury, whether it’s a minor sprain by jamming it or something more serious like an annular pulley ligament tear? After letting the injury heal enough, then you need to work on strengthening the intrinsic hand muscles. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your hand or fingers, consult your local Physiotherapist before continuing. #SportPhysio #handrehab #Exerciserehab #Climbingrehab #fingerstrains #fingerinjuries #handstrength #annularpulley #fingersprains

Staff Spotlight This month we’ve had two new additions to our Insync family Firstly, we have Andrew!... Outside of work he likes to go climbing, hiking, canoeing and camping. He also does Triathlons once or twice a year, and is on a few beer league teams for baseball and occasionally basketball. He is joining our RMT team at both locations! Stay tuned for our next spotlight post! Hope everyone is staying safe

Stand beside a 20 inch high block that is about 20 inches wide as well. With your inner core engaged, perform a lateral hop onto the block and then hop down onto the ground to the other side. Then do a lateral hop back to the start position to complete the repetition. Do 3 sets of 10 reps 3 times x/week. This will help you develop more progressive strengthening so you can more readily return to your functional sports or activities that require dynamic ankle strength. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your ankle injury or sprain, consult your local Physiotherapist before continuing. #SportPhysio #anklerehab #Exerciserehab #ultimaterehab #Climbingrehab #anklestrains #ankleinjuries #Corestability #corestrength

So woman came into the clinic with back pain and shooting pain down into her foot. It came on kind of out of nowhere. They were cycling, for about 50 kilometers on the weekend. And then she felt this sharp pain in her back the next morning. And it was pretty sharp, but the thing that was really bizarre about this pain is it actually caused a shooting pain down into the heel of her left side. And it was different than other back pain that she's had in the past. And she's had back pain in the past, but this was something new where there was this kind of zinging, electrical feeling down into the foot. So, she was quite scared and she went to the doctor and the doctor referred her to physio.

So we had a young professional, like a 20 year old come in. He just was getting into CrossFit. And his trainer was trying to get him to do some lateral hopping drills, basically a lateral lunge. So he was jumping pretty far off to the side and he tipped over and he rolled his ankle. He heard a snap. He could walk on it afterwards, but it got really swollen and it got pretty painful. The next day he went down to the hospital and got an x-ray. He was pretty worried about it. They couldn't find a fracture. They told him it was a pretty bad ankle sprain and they referred him to physiotherapy.

Discomfort is the admission price to a meaningful life - Susan David. Hiking up to the top of Mount Brunswick this past week was a great reminder that adversity is a chance to embrace opportunities in your life. How you overcome adversity and realize opportunities determines your character and the higher values that are important to you. Being INSYNC with your body means being connected with your physical body, your thought process, and your emotional state. To BE INSYNC with all these things you then love what you do and also love who you are.

This exercise will help you develop more progressive strengthening so you can more readily return to your functional sports or activities that require dynamic knee strength. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your knee injury, consult your local Physiotherapist before continuing. #SportPhysio #kneerehab #Exerciserehab #ultimaterehab #Climbingrehab #kneestrains #kneeinjuries #Corestability #corestrength

Hi everyone!!! It’s Wil Seto here from INSYNC PHYSIO Sports and Orthopaedic Rehab clinics, with two locations, one in Central Vancouver and one in North Burnaby BC. I’m going to talk about a type of shoulder strain and shoulder injury that involves the biceps today. What usually goes on with a biceps injury? Your biceps muscle is made up of 2 muscles hence biceps. A few things can occur. Number 1, you can strain or pull the tendon of the long head of your biceps at the sho...ulder or the biceps tendon down by your elbow. You can also have what’s called Tendinopathy of the long head of the tendon at the shoulder or elbow. If it’s a minor strain or a Tendinopathy, strengthening the tendon is one of the best things you can do for it. Here’s an exercise you can start off with. This focuses on the strengthening and rehabilitation of the tendon by performing eccentric contractions. If the left is the affected side, assist shoulder flexion with the elbow flexed all the way up with a resistance band for your non affected arm. Then using only your affected side, slowly lower the arm and straighten the elbow with constant resistance throughout until you reach the start position again. Repeat this for 10 repetitions doing 3 sets 2x daily. If you’re unsure about the exercise or have any uncertainty about what you’re doing, consult your local Physiotherapist before continuing. See more

Staff Spotlight JENN! Jenn is an RMT working at our Burnaby location, and has been the last three years. She loves cooking, camping, travelling and spending time with her family and puppy Oslo (also featured in this spotlight post)! ... This spotlight post is very special to our InSync family, as we are celebrating all of Jenns accomplishments with us and wishing her all the best as she and her partner move to Alberta to practice there until the Spring! While we’ll all miss her very much, we’re so happy for her and can’t wait to hear all about the adventures they have!

Before seeing Insync Physio I had some pain in my leg and for years I ignored it. Eventually it got painful enough that I went to a doctor. And he said it was nothing probably just needed to do some stretching or maybe exercising. When it didn't get better, I decided to see Insync and the physiotherapist there actually listened to my story. And the first thing he said is that he thought I should get an x-ray. I got the x-ray and it turned out that there was a benign tumor in ...my femur that was threatening to break my femur. It was responsible for all the pain it needed to come out. I ended up going back to Insync several times just to get the exercises and treatment that I needed. At this point post-surgery I am much more able to walk and run and play with my kids. And, really that one appointment was pretty life changing for me. So thank you Insync. See more

We had a client that came in earlier this week, who was presenting with some pain on the inside of his elbow. He was a 27 year old rock climber, doesn't even play golf, slash computer programmer. So he's on the keyboard, like pretty much nine to five, five days a week kind of thing. It's a lot of repetitive strain, and then, you add him being an avid rock climber to the mix of that. So he was complaining about the pain that he was getting and it started just as he started doi...ng more climbing again and training and training was involving like three to four days a week. He's a pretty avid climber. As we looked at it, he was getting some overuse and issues going on in his medial aspect of his tendons. It's an overuse syndrome involving the tendons, where it becomes weaker and there's different degrees of severity that you can get with golfer's elbow from mild, moderate to severe, where, when you get really bad swelling it's a pretty severe tendinopathies developing into there. See more

We had this 57 year old woman, who's a golfer, that walked into our clinic and she presented with some interesting symptoms. The first thing she said to me, "Hey, I've got this pain going down my arm in my hand and my wrist, and it's been going on since April. So, the last four months, four and a half months, and it's just not going away. I've been seeing a chiropractor and massage makes it worse.

Feeling Fatigued with your Running? https://runningmagazine.ca//high-iron-foods-dont-necessar/

Gym still closed because of Covid? Don’t have any weights at home? Check out how Wil is improvising!

One of the things that I really love about Insync Physio is that Adam, my physiotherapist, helped me get to the root of my problem of my back injury, where I've been having a lot of hip issues as well in my lower back. A lot of physiotherapists that I'd seen before, just kind of treat the symptoms and look at gaining strength. But with Adam, he really did a full assessment and helped to understand what the core issue is. So, it helps me manage my injury on my own and when I h...ave flare ups to understand what's wrong and what I should be doing. So I really appreciate that kind of education is empowerment and I feel a lot more empowered to deal with my injuries and a lot more confident to deal with it. So for me, it was a huge win getting into Insync and I'm meeting with Adam and just really learning more about my body and how to take better care of it. So I definitely 100% recommend and Insync Physio and their team is really kind and caring and really care about helping people get back on their feet. So I am a proud and happy client of Insync Physio.

I had a guy come in, he was a 28 year old. He's actually a mountain biker. So I think it was at the start of the Covid time actually, just before he came in, he was doing a lot of mountain biking and he said he went in a seven hour mountain biking ride there and started to feel a lot of discomfort in the knee. Now mind you, seven hours is a pretty long time. And that was a bit more than he was used to doing. So that could be part of the reason why his knee started to become sore.

I had a client who came in a number of weeks ago, she's an avid runner. She's actually ran numerous marathons and she was increasing her running up to 35 to 40 kilometres. And she was getting really, really bad and pain in her glute, in her bum muscles. So that's generally how she presented in the clinic. There was no huge swelling or anything like that. At first it was kind of global, she wasn't able to specifically point to a region in her glute muscles, it was gradual in onset. So we were pretty sure it wasn't like an acute rupture or hamstring tear or strain or anything like that. And it just gradually began to get worse and worse where she wasn't able to run it all.

Happy BC Day! Hope everyone had an amazing long weekend, and spent lots of time in the sun