Leaps & Bounds: Performance Rehabilitation
2015 Kingsridge Drive #3 L6M 4Y7 Oakville, ON, Canada

THAT’S US _ As fellow CCMI practitioners, we’ve undertaken additional continuing education that provides us with a comprehensive knowledge base and framework on how to appropriately assess, diagnose, and treat concussion. _ If you or someone you know has a suspected concussion, give us a call!... _ (905) 847 5227 _ #Oakville #HappyToHelp #Concussion _ Credit: Complete Concussion Management _ Leaps and Bounds is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

_ Is maximal exercise capacity associated with likelihood of hospitalization due to COVID-19 _ As cases rise, this question is important to consider.... _ Brawner et al. (2020) conducted a study to evaluate the potential relationship between these variables. _ The authors identified 246 patients who had an exercise stress test between Jan 2016 and Feb 2020 and had tested positive for the virus between Feb 2020 and May 2020. _ Of the 246 patients, 89 of them were hospitalized as a result of the virus. _ When comparing the max exercise capacity (based on prior exercise stress tests), it was found that those who were not hospitalized had a significantly higher max exercise capacity in comparison to those who were hospitalized. _ These findings tell us a couple of important things: _ 1Max exercise capacity is independently and inversely associated with the likelihood of hospitalization due to COVID-19. _ 2This reinforces the importance of cardiorespiratory fitness and positive health outcomes. _ We know that it’s winter now. We know that we’re in the middle of a pandemic. We understand that life is a stressful mess. But please (please!) remember to stay active. _ #Oakville #COVID19 #ExerciseIsMedicine _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

INJURY _ Injuries happen. _ How we manage them afterwards is what makes all the difference.... _ Consistently working on re-strengthening your injured tissues is an incredibly important aspect to successful rehabilitation. _ But why? _ In the acute phase of an injury, swelling, inflammation, and joint laxity (i.e., looseness) affects our sensory nerves, which then causes muscular inhibition. _ This is referred to as arthrogenic muscle inhibition. _ This inhibition of our muscles can unfortunately persist even after our pain and swelling have resolved. _ As an example, previous research has found that quad and hamstring strength is significantly reduced after ACL reconstruction even up to 10 years after surgery! _ Furthermore, these deficits in strength can: _ Impair normal physical function Impair return to full performance Increase the risk of re-injury _ With all that said, due to these immediate and persistent strength deficits that occur post-injury, strengthening up the muscles around an injured area is of the utmost importance in any rehabilitation program. _ #Oakville #GetStrong #OakvilleMuscle _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

SLEEP _ Sleep is an essential body function that simply does not get enough attention. _ Often times, experts emphasize diet and exercise as the 2 cornerstones of health, without factoring in the importance of sleep.... _ Those with poor sleep hygiene often times perform poorly and may crave unhealthy foods that can promote weight gain, which is no bueno when it comes to optimizing athletic performance. _ That said, as an athlete, you can do everything right from a food and exercise perspective, but if your sleep hygiene goes by the wayside, your training and diet regimen may be rendered futile. _ Vitale et al. (2019) laid out some of the positive effects (from a sporting performance standpoint) of getting 7-9 hrs of sleep per night: _ Improved sprint time Improved tennis serve accuracy Improved swim stroke and sprint efficiency Improved 3-pt and free throw accuracy Improved reaction time Improved alertness, vigour, and mood _ Don’t forget to unplug. _ Stop sleeping on sleep! _ #Oakville #Sleep _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

RETURN TO LEARN _ Sustaining a concussion can have a big impact on ones ability to focus, concentrate, and retain information. _ Therefore, the appropriate rehab and guidance after a concussion is crucial to ensure a successful return to learning/school.... _ Here are the steps: _ Daily, home activities that do not give the child symptoms Light cognitive activity Return to school part time (half days) Return to school full time _ #ReturnToLearn #Oakville #Concussion _ Credit: Complete Concussion Management _ @LABsRehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

Headaches have a bad habit of showing up at the most inconvenient times. Factors like your posture, type of mattress you use, your pillow, or even your desk chair can all impact your risk for experiencing regular headaches. Fortunately, we can help! https://leapsboundsrehab.ca/

PAIN _ Musculoskeletal pain is no joke. _ The burden of musculoskeletal pain disorders is troubling on both the societal and individual level.... _ Musculoskeletal health is critical for human function, enabling mobility and the ability to work and actively participate in all facets of life. _ It is essential for maintaining economic, social, and functional independence, as well as human capital across the life course. _ Musculoskeletal disorders are responsible for the greatest loss of productivity in the work force, and commonly results in early retirement and reduced financial security. _ All that said, refraining from prioritizing your musculoskeletal health can become problematic in both the short- and long-term. _ If you’re dealing with any type of ache or pain that is preventing you from functioning like your normal self, go get evaluated! _ As physiotherapists, we have the skill set, knowledge, and expertise to help you out. _ #Oakville #PhysioCanHelp _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

If you've suffered a sports injury, surgery is not your only option! Find effective, lasting relief with Leaps and Bounds Performance Rehab! https://leapsboundsrehab.ca/newsletters/November2020 Follow us @LABsRehab (IG and Twitter)... Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #SportsInjury #LeapsAndBounds See more

INJURY _ Concussion is classified as a mild traumatic brain injury (mTBI). _ Any injury to the brain (i.e., our most vital organ) should be viewed as a serious injury that requires prompt intervention and action.... _ A great deal of concussions go unreported, as athletes tend to not recognize concussion as a serious injury. _ This needs to change. _ When in doubt, sit them out. _ #Oakville #ConcussionAwareness #mTBI _ Credit: Complete Concussion Management _ Certified Complete Concussion Management Clinic since 2016! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

EXERCISE _ Exercise is medicine when it comes to concussion rehab. _ After a brief (24-48 hr) rest period post-injury, we recommend that you gradually and progressively your physical activity and exercise.... _ Just remember to ensure that the activity does not exacerbate (i.e., worsen) your symptoms. Staying within tolerable limits is the way to go! _ #Oakville #ExerciseIsMedicine #Concussion _ Credit: Complete Concussion Management _ Leaps and Bounds is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

_ Making the right food choices when recovering from a concussion is crucial. _ As CCMI practitioners, we provide you with a backed by science Brain Recovery Diet that aims to reduce foods that promote inflammation and increase food that support brain function and healing.... _ Credit: @completeconcussions _ @LABsRehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

EXERCISE & PREGNANCY _ Here are you evidence-based recommendations regarding physical activity throughout pregnancy for promoting maternal, fetal, and neonatal health. _ For more information, refer to the following citation:... _ Mottola et al. (2018). 2019 Canadian guidelines for physical activity throughout pregnancy. Br J Sports Med, 52, 1339-1346. _ Always speak with your healthcare provider to get the most appropriate and individualized advice for your own personal situation. _ _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #OakvilleMoms #Pregnancy #Exercise See more

RUNNING SHOES _ Whats the best shoe for preventing running-related injuries? _ This is a question we get a lot ... _ And we totally get it. If you go to the shoe section of any local sports store, you find that youre immediately inundated with running shoe options. _ There are so many brands, styles, and flashy colours to choose from, so wondering, which is the best one for me? is a logical question to ask yourself. _ Amidst the many best shoe for running! claims, its important to take a look at what the research tells us about this topic. _ Nigg et al (2015) reported that shoe COMFORT is important for running injuries as well as running performance. _ The researchers proposed the comfort filter paradigm, which states that your risk for sustaining a running-related injury will be reduced if you select a shoe that is most comfortable for you. _ Therefore, theres no perfect running shoe for everyone. In other words, theres no one size fits all (excuse the pun). _ So, next time youre shopping for a running shoe, try a few on and see which one feels the best to YOU. _ Happy running. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Run See more

KNOWLEDGE _ Sustained a concussion? _ As CCMI practitioners, we have the knowledge and expertise to help you get back to doing the things you love - free of limitations!... _ Call us today. _ (905) 847 5227 _ Credit: Complete Concussion Management _ LABs Rehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville See more

JOB STRAIN _ Musculoskeletal pain is incredibly complex. _ A multiplicity of factors contribute to the development and persistence of musculoskeletal pain.... _ One factor (that we all know very well) that contributes to our aches and pains is job strain. _ Job strain is referred to as psychological stress that occurs at the workplace. It occurs in the presence of having a low amount of control over things like raises and paid time off, and having a high amount of work demands that push us to the brink of burning out. _ This form of stress can lead to poor psychological AND physical health. _ Amiri & Behnezhad (2020) found that the risk of musculoskeletal pain increased to 62% owing to job strain. _ One (of many) mechanisms to explain this is that work-related stress can increase muscle tension, thereby leading to musculoskeletal pain. _ The risk of job strain leading to musculoskeletal pain was also slightly higher in men (although, the reasons for this in unclear). _ These results tell us that maintaining a solid work-life balance is to good psychological and physical health. _ Exercise, eat well, sleep 7-8 hours, and do your best to enjoy the little things in life. Your job is a big part of who you are, but it doesnt comprise your entire existence. _ #StayHealthy _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville See more

KINESIOPHOBIA _ Being scared to move after sustaining an acute injury is a completely normal and sensible reaction that the vast majority of us have. _ We get it. You bent over to get pick up a case of water bottles at the grocery store and pulled your back out. Your immediate thought is to lie in bed and stay stagnant because you dont want to cause any further harm.... _ Again, this is totally reasonable; however, where this becomes a problem is when we rest too much, move too little, and eventually become fearful of movement. _ This fear of movement is referred to as kinesiophobia. _ Kinesiophobia is an important factor to flag. It can lead us down an unfavourable path if were not careful. It can be the reason why an acute injury turns into persistent (long-term) pain. _ We know (through boat loads of research) that physical INACTIVITY is a factor for developing persistent pain and physical ACTIVITY is affective in preventing persistent pain. _ The literature also tells us that kinesiophobia is associated with pain and disability and quality of life (Luque-Suarez et al., 2018). _ This is why its incredibly important to get #moving after an injury. A short period of rest to allow our sensitivity to lessen is always indicated, but movement of the injured area should be initiated thereafter. _ That being said, the dosage (i.e., amount) and type of movement is something that a trained rehab profession, like a physiotherapist, can help you out with to ensure that youre not going overboard. _ Our passion is rooted in keeping you #active as a way to enable you to return to activities that give your life meaning. _ Let us help you take fear out of the equation. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville See more

BASELINE TESTING _ Back to school time is a great time to get a baseline test! _ Baseline testing is a series of cognitive and physical tests that allow us to make safe return to play decisions in the event that you sustain a concussion.... _ The test can take approx 20-30 min. _ If youre interested in getting one, contact us today! _ (905) 847 5227 _ Credit: Complete Concussion Management _ LABs Rehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Concussion #Baseline See more

DOG WALKING _ This ones for the dog owners out there. _ Most Canadians, unfortunately, do not meet the recommended minimum amount of daily physical activity (PA) to maintain good health.... _ As you can see above, most dog owners are able to achieve the minimum (and then some) through walking their dogs! _ Not only are dogs loyal companions, but they also help us get our recommended dose of PA in. Theyre the true heroes. _ Just a fun one for you all today! _ Remember to always #StayActive _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Dog #Oakville #Walking See more

ACL _ ACL: Three letters no athlete wants to hear. _ ACL stands for anterior cruciate ligament. The ACL is a ligament within the knee joint that serves to provide the knee with rotational and translation (i.e., forward-backward) stability.... _ Injury to the ACL can occur by 3 different mechanisms: 1 Direct contact 2 Indirect contact 3 Non-contact (most common) _ If the integrity of the ACL is compromised, pain and instability will ensue, making participation in high velocity sports difficult and problematic. _ Many young athletes elect to undergo ACL reconstruction surgery followed up by an extensive and lengthy physiotherapy rehab program (~9 months) to eventually get them back to playing sports. _ Due to the tedious road to recovery, its not uncommon for young athletes to become impatient with the process. With that said, its on us as rehab professionals to pump the brakes on a premature return to sport. _ A study by Beischer et al. (2020) used data from 159 young athletes (15-30 yrs old) who underwent primary ACL reconstruction surgery. _ They reported that young athletes who returned to knee-strenuous sport earlier than 9 months after ACL reconstruction had approx 3-7x the rate of a new ACL injury compared with those who delayed return to sport until at least 9 months after surgery. _ We understand that everyones healing time will be different, but informing young athletes post-ACL surgery about these trends is an important education piece to include in an ACL rehab program. _ #PhysioCanHelp - Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #ACL #Knee See more

MODERATE REST _ Lock yourself in a dark room for a week! is no longer considered best practice for concussion management. _ This is now referred to as the old line of thinking.... _ Now, after sustaining a concussion, we recommend that you take a BRIEF (24-48 hr.) period of rest to start. _ After that, you should gradually and progressively begin to participate in activity, such as going for a light stroll around the block. _ Always remember that the exercise/activity should not bring on our worsen your symptoms - stay within tolerable limits! _ #ModerateRestIsBest _ Credit: @completeconcussions _ @LABsRehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab Leaps & Bounds: Performance Rehabilitation Oakville, ON See more

EIH - Exercise-Induced Hypoalgesia (EIH). _ What the heck is that? ... _ Lets break it down for you. _ Exercise-Induced = caused by exercise. Hypoalgesia = a decreased sensitivity to pain. _ Therefore, altogether, EIH is referred to as a generalized reduction in pain and pain sensitivity that occurs during exercise and for some time after. _ Given that the effects are general, a bout of almost any exercise can help decrease your pain sensitivity in any area of your body. _ How exactly does this work? _ There may be many reasons that are not yet understood, but one plausible explanation for this is the endogenous opioid theory. _ Endogenous = created naturally by our bodies. Opioid = compounds with pain-relieving properties. _ The theory states that endogenous opioids are released throughout our bodies after a bout of exercise. _ Does the type of exercise matter? _ Nope! Various modes of exercise such as aerobic exercise (e.g., running) and weight lifting have been studied and have shown to produce EIH in human subjects. _ If you ever needed another reason to get moving, this is it! _ #StayActive #Oakville - Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ Koltyn et al. (2014). Mechanisms of Exercise-Induced Hypoalgesia. J Pain, 15(12), 1294-1304. See more

WALKING _ The Father of Medicines quote will always be relevant. _ Walking is the most natural form of movement. It has been the primary mode of getting around for humans until recent times when we began to sit and ride more than ever.... _ Many of us need to get back to walking more often. _ Its simple, its practical, and most importantly, its beneficial for our health. _ When we walk, the large muscles of the lower body, the upper body, and postural muscles of the trunk become engaged. In fact, >50% of the muscles in our body contract as were taking a stroll down the block. _ These contractions increase the demand for oxygen within our cells, which is said to result in a number of short- and long-term health benefits, such as: _ Improved weight management Improved cardiovascular fitness Decreased resting blood pressure Improved vascular function Decreased inflammation Improved blood sugar control Improved mental health _ On top of that, walking has been shown to be an effective intervention for treating low back pain as well. _ Walking is a no-brainer. _ Young or old - everyone should be walking more and sitting less in order to maintain good health. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #StayActive #Walk

REHAB _ Fear not! Concussions are treatable through an appropriate and individualized rehab program! _ As CCMI practitioners, we take a comprehensive approach by examining and treating all physiological systems associated with a concussion.... _ If youre concussed and need some guidance, come see us today! We will guide you down your path to recovery. _ Credit: Complete Concussion Management _ LABsRehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Concussion See more

PHYSICAL ACTIVITY _ Physical inactivity amongst the youth is a real problem these days. _ Less than 50% of children in meet the recommended activity levels for optimal health and development.... _ This trend in the wrong direction is due to a host of reasons such as cuts to physical education programs in schools, reduction in extracurricular athletics, and less than ideal standards governing appropriate levels of physical activity for children. _ Its on us to step up and face this problem head on. We MUST include physical activity as a part of the daily lives of children and adolescents in this country. _ Some of the benefits of regular physical activity in childhood include: _ Preventing and reducing the impact of chronic diseases _ Preventing and controlling dangerous behaviours among youth, such as abuse of tobacco, drugs or alcohol, unhealthy diets, and violence _ Enhancing school performance _ Improving the likelihood of remaining active throughout life _ Having a positive impact on the physical capacity of children with disabilities _ And many, many more... _ Whether its participating in sports, walking to school, going for a bike ride, or doing a few household chores... it doesnt matter - just get them movin! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Kids See more

PHYSICAL WORK _ Whether youre a construction worker, nurse, cleaner, lab tech, or dare we say... a physiotherapist (), you know that the physically demanding tasks that are asked of you on the daily can potentially lead to sustaining an injury. _ Although there are many efforts to properly train us how to do our jobs safely, musculoskeletal disorders (MSDs) and injuries still remain a massive problem among employees with physically demanding work.... _ One example (of many!) is low back pain. At the global level, disability caused by low back pain has increased by more than 50% since 1990! If thats not a cause for concern, we dont know what is. _ So how should we go about effectively rehabbing and preventing these MSDs from occurring in the first place? _ Sundstrup et al (2020) conducted a systematic review that aimed to investigate the effectiveness of workplace interventions to rehab MSDs among employees with physically demanding work. _ Heres what the authors found: _ Among all other interventions, STRENGTH TRAINING had the strongest evidence for effectively reducing MSDs. _ It was also found that there was not enough evidence to guide other interventions like workplace ergonomics, stretching, and aerobic training. _ Lastly, there was strong evidence showing NO benefit of implementing participatory ergonomics, a multifaceted program, or a stress management program in reducing MSDs. _ As @adammeakins so eloquently says: You cant go wrong getting strong. _ #StrengthTraining _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Work See more

SELF-TALK _ Whether you think you can or think you cant, youre probably right. _ Our own thoughts and words have a large influence on how we cope with stressors in our daily life.... _ Think positively and be good to yourself. _ Credit: Complete Concussion Management _ Leaps and Bounds is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #SelfTalk See more

_ Plantar heel pain (also referred to as plantar fasciitis) is a fairly common musculoskeletal condition with an estimated prevalence of 3.6-9.6%. _ For many, it can be a very frustrating condition to live with. Not being able to take a step without pain can lead to significant disability, psychological distress, and decreased quality of life.... _ Having an understanding of the emotional impact of plantar heel pain as rehab professionals is of the utmost important to achieving positive patient outcomes and experiences. _ Cotchett et al. (2020) conducted a qualitative study on the lived experience of people with plantar heel pain. _ 18 people with this condition were interviewed. _ After analyzing the data, one of the common themes that emerged was the importance of meeting the needs and expectations of the patients. _ In order for avoid not meeting the patients needs, 3 things were required: _ 1 A clear explanation of the diagnosis, cause, ability to recover, and treatment options. _ 2 Face-to-face consultations with a health professional that appeared interested, asked appropriate questions, provided a plan of care, and delivered information in a clear, confident, and easy to understand manner. _ 3 The fundamental desire to have their pain eliminated. - At @LABsRehab we keep education and patient-centred care as our top priorities. We consistently put our best forward to be responsive to your values, preferences, and needs as the patient, in order to get you back to doing what you love. _ If youre dealing with plantar heel pain, wed love to help. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON @ Oakville, Ontario _ #Oakville #Feet See more

SCIATICA _ What is the sciatic nerve? _ The sciatic nerve is the longest and widest nerve in your body. It originates in your low back and travels all the way down the back of your leg and into your foot. Its function is to receive sensation input from specific areas of your leg and foot, as well as to provide output to specific leg muscles.... _ What is sciatica? _ Sciatica is actually not a clearly defined term, but generally, it is used to describe aching and/or sharp leg pain that radiates below the knee and into the foot and toes. Tingling and loss of muscle strength in the affected leg are also common characteristics. Most people with sciatica experience co-existing low back pain. _ What causes sciatica? _ Sciatica is caused by inflammation or compression of the nerve roots in your low back that form the sciatic nerve. This irritation is most commonly as a result of a disc bulge, but its not the only cause. _ Is surgery required to treat sciatica? _ Nope! Conservative rehab should be attempted first. Our bodies have an incredible capacity to heal and adapt. If absolutely no improvements are made after an honest effort and attempt of a 12-wk conservative rehab program, then surgery should be considered. _ How can rehab help? _ By finding out the root cause of your issue By acknowledging your concerns and fears By providing appropriate exercises that help to increase your function and improve your quality of life By keeping your pain within manageable levels through a variety of hands-on therapies By encouraging you to stay active in order to prevent any further regression _ Were on your team and were here to help. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #LBP #Sciatica See more

1.6-3.8 _ Staggering numbers here, but its important to raise awareness about the impact of sport-related concussions. _ Additionally, a study by Guerriero et al (2012) found that the number of high school athletes being diagnosed with a sport-related concussion is rising.... _ We need to #BeAware of these trends in order to continue to improve concussion management as a collective. _ Credit: Complete Concussion Management _ LABs Rehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Concussion See more

LOCUS OF CONTROL _ Locus of control refers to the amount an individual believes they can control events/conditions affecting them in their life. _ Whats the difference between internal versus external locus of control?... _ EXTERNAL: An individual believes that their decisions and outcomes in life are beyond their own control. _ INTERNAL: An individual believes that their decisions and outcomes are within their own control. _ As rehabilitation professionals, our job is to strengthen up your internal locus of control. _ Nonetheless, research tells us that the regular and long-term use of physiotherapy services is associated with a internal locus of control in our patients (Wahl et al., 2018). _ So what does this mean? _ It means that we want you to come in and see us so that we can use our expertise to help you with your pain, movement dysfunction, or any health-related issue you are facing. However, what we dont want is for you to become a long-term, passive consumer of the services we offer. _ Long-term consumption is not in the best interest of either party involved. Our goal is to give you the tools, education, and strategies to competently and confidently self-manage your condition so that you can gain back control of your life. _ At Leaps and Bounds, we are committed to providing you with an individualized rehab program that will help you get back to doing the activities that you love again! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Passive #Active See more

_ The mind-muscle connection. What is it? _ Well, before we dive in, lets define our terms here first.... _ The first term we need to know is Internal Attentional Focus. This can be described as consciously thinking about how your body is moving during performance. _ The next term is - of course - the Mind-Muscle Connection, which refers to using an internal attentional focus during an exercise or movement, for the purpose of maximizing gains in muscle strength and growth. _ A good example of this would be thinking about squeezing your glutes () when rising from a deep squat (for more on deep squats, refer to our last post). _ So is there some research to back up this whole mind-muscle connection thing? _ YES! There is! But theres a catch. _ The research tells us that using an internal attentional focus during an exercise only seems to be beneficial when training with relatively LIGHTER loads. _ That said, if youre someone who lifts heavy, this may not really benefit you too much. On the contrary, if youre lifting lighter loads - say after an acute injury or youre just starting to work out - you can definitely benefit from developing a strong mind-muscle connection. _ This serves as a great way to cue our clients during exercise, especially in the earlier phases of rehab. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Mind #Muscle See more

SUSPECT? _ So you suspect a concussion, huh? _ Here are 3 things you should do if you suspect a concussion:... _ Immediately STOP playing and take a break from school and work until advised to do otherwise. _ Go see your doctor or licensed health care provider (thats us!), so that you can get evaluated. _ Rest for 24-48 hours to allow for adequate healing. _ Credit: Complete Concussion Management _ LABs Rehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Concussion #Oakville See more

DEEP SQUATS _ The deep squat. _ Another exercise/movement pattern many in the health and fitness industry tend to look down on (literally). Why is that?... _ Well, it has previously been purported that the increased stress and force that deep squats exert on your knees and low back cause an inevitable increase in injury. _ However, the question we need to ask here is: Are these claims supported by research? _ Hartmann et al (2013) conducted a literature review to assess whether or not the deep squat is safe for the musculoskeletal system. _ The researchers found that deep squats may actually have a PROTECTIVE effect against low back and knee injuries. _ Upon joint mechanics analysis, the deep squat position showed to enhance load distribution and resulted in LESS compressive force on the back of the kneecap when compared to 1/2 and 1/4 squats. _ So, back to the original question... are deep squats safe? _ Given that deep squats do NOT your risk of injury, the answer to that is most certainly yes, as long you are: _ 1Taught the proper deep squat technique under the supervision of an expert in the field, and 2Are loaded gradually and progressively. _ Move freely, move often, and challenge your limits. You are adaptable! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Squats See more

LISTENING _ Taking the time to listen to our patients stories is something that we pride ourselves on @LABsRehab _ Theres nothing more important in any given clinical encounter than gaining an understanding of the patients lived experience.... _ Although weve spent years of our lives acquiring specialized knowledge and skills related to physical rehabilitation as a whole, we need to be aware that the patient is, in fact, a specialist about him/herself. _ Therefore, being a sponge by listening to their primary physical complaint(s) while also acquiring details through appropriate questioning usually comprises most of the information we need to arrive at a reasonable clinical impression and plan of action. _ Talking less and listening more is also a great way to start fostering a solid therapeutic relationship, which we know is associated with better physiotherapy clinical outcomes. _ Miciak et al (2018) reported that being receptive, which includes exemplifying a willingness to listen to the patients story is one of the four conditions needed to establish a strong therapeutic relationship. _ Dr. Osler was bang on with this one. _ Sometimes doing less is more than enough. _ #Listen #AllEars - Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville See more

GRATITUDE _ Although were living through a pretty weird time right now, there is still so much to be thankful for! _ Gratitude unlocks the fullness of life.... _ Credit: Complete Concussion Management _ LABs Rehab is a Certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Concussion See more

MENISCUS _ The meniscus is a structure within your knee joint that primarily functions to disperse the load placed on your knee. _ If this structure becomes injured, simple activities that require us to bear load and bend our knees, such as walking up and down stairs, can become painful and debilitating.... _ As we age (>40 yrs old), the meniscus tends to have significantly fewer cells, which may increase the chance of sustaining a degenerative meniscal injury. _ Many people over the age of 40 have sought out surgical treatment for these degenerative meniscal injuries, and actually tend to do well after going under the knife. _ Nonetheless, over the years, researchers and clinicians have questioned whether or not these types of injuries can respond just as well to conservative management (e.g., physiotherapy). _ Lee et al (2018) conducted a meta-analysis that looked at comparing surgical versus conservative management to treat meniscal injuries in patients >40 yrs old. _ The researchers found that BOTH the arthroscopic surgery and conservative management groups improved after treatment, and that there were NO significant differences in clinical outcomes such as relief in knee pain or improved knee function. _ These results suggest that surgery for meniscal injuries in patients over 40 should NOT be recommended as the first line of treatment _ Surgery should be considered after having a non-satisfactory response to a conservative management program. _ #PhysioFirst _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Knee See more

AGING MUSCLE _ Can regular exercise really preserve muscle mass as we get up there in age? _ Absolutely... _ Wroblewski et al. (2011) examined the muscle mass and strength of 40 masters level athletes (train 4-5 times per week). _ The participants (aged 40-70+) were primarily composed of runners/track and field athletes, bikers, and swimmers. _ The researchers measured the subjects lower extremity strength, body composition, and took MRI scans of their thighs. _ The researchers found that lean (muscle) mass was NOT significantly different between the age groups. _ This study shows us that we are capable of preserving both muscle mass and strength with lifelong physical activity. _ It also tells us that aging alone does not tell the whole story! _ Yes, aging IS associated with a decline in muscle mass and strength... BUT, our lifestyle can dramatically attenuate (slow down) the effects of aging. _ Aging is not the inevitable transition from vitality to frailty. Your habits and commitment to your own health play a hugely important role in successful aging. _ Use it or lose it! _ #KeepMoving _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON @ Oakville, Ontario _ #Oakville #Muscle See more

You might not think of it, but gymnastics, figure skating, and cheer/dance are high risk sports for concussion. A concussion is a form of brain injury that causes a temporary disturbance in how your brain functions. They happen as a result of a hit, bump or blow to the head or elsewhere on the body. This impact causes the brain to move back and forth inside the skull. Each concussion case is different, resulting in any combination of physical, mental, emotional, or sleep dis...turbances. A baseline test is a battery of tests that measures every area of brain function that could potentially become affected following a concussion. The reason that the test is termed a baseline is because it is done BEFORE the athlete gets injured. In order to know when an athlete has fully recovered, we first have to know where they were when they were healthy. Without having this information, there is no way to truly know when an athlete has fully recovered and is safe to return to their sport. Baseline testing is one of the most important things to do in preparation for the season. So we will have a Complete Concussion Management certified practitioner available every Saturday during the summer to perform baselines: and if you book on these days, we will offer you a 25% discounted group rate. Alternatively, if Saturdays don't work for you, we could arrange a testing date for groups/teams of 10 or more athletes, and offer the same discount. Give us a call to book your baseline: (905) 952-3661. Thank you. Leaps and Bounds: Performance Rehabilitation Oakville, ON _ #Concussion #BaselineTesting #Gymnastics #FigureSkating #Cheer #Dance #Oakville #Burlington #Mississauga #Milton

x _ Heart rate variability (HRV) is a measure of the variation in time between each heart beat. _ In healthy individuals, HRV is HIGH.... _ In concussed individuals, HRV is LOW. _ HRV is involved in regulating blood flow to our brain, which is known to decrease immediately after a concussion. _ Therefore, itd be in our best interest to regulate and increase our HRV in order for our brain to receive adequate blood supply. _ An incredibly effective way to do this is through deep breathing. _ Deep breathing between 4-6 times per minute has been shown to produce greater HRV in people. _ Take a moment to control your breaths - your mind and body will thank you for it. - Credit: Complete Concussion Management _ @LABsRehab is a certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Concussion See more

STRENGTH _ One of our favourite quotes here _ Although these words can come off a bit harsh, they have some serious substance behind them.... _ A large proportion of health-related issues people face in life are as a result of poor lifestyle choices. _ Physical inactivity and a lack of exercise training is a major component of negative health outcomes. _ Being active helps us build up the strength, robustness, and resiliency to take on our tasks of daily life. _ The moment we become inactive for a prolonged period of time is the moment our capacity begins to falter. _ Here are just 2 of many relevant examples that speak to the consequences of lacking strength. _ 1 Bohannon (2019) looked at using grip strength as a biomarker (i.e., measure of health). _ He concluded that, there is adequate evidence to support the use of grip strength as an explanatory or predictive biomarker of specific outcomes such as generalized strength and function, bone mineral density, fractures and falls, nutritional status, disease status and comorbidity load, cognition, depression, sleep, hospital-related variables, and mortality. _ 2 Prado et al (2018) examined the consequences of low muscle mass in various care settings and populations. _ The authors concluded that, low muscle mass is associated with outcomes such as higher surgical and post-operative complications, longer length of hospital stay, lower physical function, poorer quality of life, and shorter survival. _ Again, these are only 2 of many examples that help us understand the association between strength and health. _ With all that said, the pros of lifting weights and being active to build up strength and capacity dramatically outweigh the cons of engaging in an active lifestyle. _ Stay strong. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Strong See more

FROZEN SHOULDER _ To put it lightly, frozen shoulder (i.e., adhesive capsulitis) is a bit of an enigma. _ It is characterized by an initially painful and later progressively stiffened - or frozen - shoulder joint.... _ Its timeline can range from 1-3 years and its cause is unknown. _ Due to the gross variation and uncertainty regarding the clinical pattern of frozen shoulder, clinicians seek to at least gain some clarity in managing this condition. _ But unfortunately... we cant seem to figure that out either. _ Minns Lowe et al (2019) conducted a systematic review that aimed to evaluate the clinical effectiveness of non-surgical management interventions for frozen shoulder. _ After examining 30 studies, the authors concluded that these studies had a high risk of potential bias and that, ultimately, there is limited new evidence to inform the non-surgical management and treatment of people with frozen shoulder. _ From what we know through the research, theres no one BEST way to treat frozen shoulder, and any one method is not better than another. _ We recommend taking a multi-modal approach when treating individuals with a frozen shoulder, which includes a sound home exercise plan, the use of therapeutic hands-on techniques, and most importantly... _ Education and reassurance! _ We understand that receiving a diagnosis of frozen shoulder can be frightening, especially if you dont know what it entails. _ Given that, our #1 goal as therapists is to let you know that it is a SELF-LIMITING condition, meaning that it will eventually heal and get better on its own... its just going to take a little bit of time. _ Were always here to help. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Shoulder See more

_ Renton et al. (2019) conducted a study to determine the lifetime prevalence of diagnosed concussions among ice hockey players between the ages of 10-25. _ Using a sample of 5,223 ice hockey athletes, they found that 22% (i.e., approximately 1 in 4) reported at least one prior concussion.... _ #ConcussionAwareness _ Credit: Complete Concussion Management _ LABsRehab is a certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Concussion See more

FALLS _ As rehab professionals, we treat individuals across the lifespan, so its important to be cognizant of the unique physical challenges faced by certain populations. _ For older adults (>65 yrs), experiencing falls represents their most significant physical hurdle.... _ 1/3 of older adults in the community fall each year, and about 1/2 of them suffer from multiple falls. _ Falls are a massive burden to the healthcare system, so being able to screen for and prevent falls is crucial. _ Ardali et al. (2020) found that older adults who were unable to stand up from the floor were at the highest risk of experiencing a fall. _ This maneuver is called the Floor Transfer (FT). _ The authors also found significant differences in health-related factors between those who were able to perform the FT vs those were unable to. _ In fact, when comparing the two groups, the individuals who were able to perform the FT independently presented with the following: _ Lower body weights Less likely to be smokers Need less help with everyday activities Lower # of medical conditions Lower # of medications Lower # of medical visits Lower # of past falls _ As you can see, the FT can tell us a lot, and it can help PTs make informed clinical decisions in providing effective falls prevention interventions. _ The ability to get up from the floor requires an adequate level of muscle strength, coordination, balance, and flexibility; these are all variables that we, as PTs, have the expertise to target and improve in our patients. _ Increasing your physical capacity to the point where you can do all of things you love is what we do - no matter what your age is! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Fall #Elderly See more

SUNLIGHT _ Sleep-wake disturbance is common in individuals with concussion. _ Previous research has shown that 50% of people with a mild to severe brain injury are affected by sleep disturbance (Mathias & Alvaro, 2012).... _ A great way to combat this is to ensure to get adequate exposure to natural light. _ Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle. _ Catch those Zs. _ Credit: Complete Concussion Management _ @LABsRehab is a certified Complete Concussion Management Clinic! _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Concussion See more

x _ The majority of you reading this have most likely heard of the acronym RICE. _ Rest Ice Compression Elevation.... _ This is what weve all been told for YEARS when it comes to managing an acute injury. _ The problem, however, with this acronym is that it does not provide a solution for managing the injury after its out of the acute stage (2-3 days give or take). _ That said, a NEW acronym has come to the forefront in order to address ALL stages of tissue healing. _ The acronym is: PEACE & LOVE _ (immediately after injury) _ P = protect: temporarily unload/restrict your movement (1-3 days). E = elevate: keep the limb slightly higher than the heart to get some fluid out of the tissue. A = avoid anti-inflammatories: these meds can impair healing in the long run; in order to heal we need to allow the natural process of inflammation to occur - same goes for icing. C = compression: taping or bandaging can help reduce swelling in the early stages. E = education: being informed on load management and active therapies is critical - talk to your physiotherapist about this. _ (a few days after injury) _ L = load: mechanical stress and loading without flaring up pain promotes tissue repair. O = optimism: stay confident and positive throughout the rehab process. V = vascularization: pain-free cardiovascular exercise improves blood flow to the injured area. E = exercise: the - a proper exercise program will help restore strength, mobility, and control of the injured tissue. _ Out with the old, and in with the new! x _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Injury See more

_ Happy Canada Deh! _ We are very proud to be Canadian - not only today - but every day!... _ #OhCanada #ProudToBeCanadian _ _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville See more

MOVEMENT _ Vilifying movement. We hear it all the time... _ Dont bend at your back, your disc will bulge out!... Dont squat with your knees past your toes, youll develop tendinitis! Dont do the overhead press, youll develop shoulder impingement! _ ...and so on and so forth. _ However, the truth is, none of these movements are actually bad. In fact, NO movement is inherently bad for you. _ Injuries from supposedly dangerous movement patterns are commonly as a result of a lack of awareness and preparation for that specific movement. In other words, issues typically arise when we do too much, too soon. _ In order to overcome this, we need to gradually expose ourselves to these movement patterns. If done in a sensible and methodical manner, our tissues will eventually adapt by developing the capacity to withstand whichever movement we choose to work on. _ We need to stop being movement pessimists, and start being movement optimists. _ You are adaptable! _ Got any questions about this? Wed be happy to discuss in the comments below. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON _ #Oakville #Movement See more

LOW BACK PAIN _ We know from a multitude of previous studies that exercise training has collectively been shown to be effective in reducing low back pain (LBP) when compared to passive (non-exercising) interventions. _ Nonetheless, these studies never tell us which exercise is actually the BEST at LBP.... _ Owen et al. (2019) conducted a meta-analysis to investigate this further. _ The authors found that there is likely NO single BEST exercise for treating LBP. _ So what can we infer from these results? _ These results tell us that we have multiple OPTIONS to treating LBP. _ An exercise that works well for one client, may not work well for another; so as rehab pros, its on us to adjust and pivot to individual circumstances by prescribing the BEST exercise for each unique person. _ For some it may be Pilates or aerobic exercise, and for others it may be motor control or strengthening exercise. _ Whatever it is, just make sure that the client is guided, encouraged, and consistent with the exercise. _ Follow us @LABsRehab (IG and Twitter) Leaps & Bounds: Performance Rehabilitation Oakville, ON @ Oakville, Ontario _ #Oakville #LowBackPain #LBP See more

PERSISTENCE _ Persistence guarantees that results are inevitable. _ The little things you do today add up to give you a better tomorrow.... _ Whatever journey it is that youre currently embarking on, keep it going! _ Your future self will thank you. _ Credit: @completeconcussions _ @LABsRehab is a certified Complete Concussion Management Clinic! _ Follow us @LABsRehab Leaps & Bounds: Performance Rehabilitation Oakville, ON See more