Physiosport Chelsea
490 Route 105 Suite 200 J9B 1L2 Old Chelsea, QC, Canada

Today was a snow day for my receptionist extraordinaire. So I decided to ski on the community trail to the clinic. Happy to have PhysioSport Chelsea sponsor the grooming of this trail over these last 10 years. I had to break trail most of the way. Too bad they weren’t groomed this morning :( Too bad we had a power outage at the clinic ... maybe it was a good day to stay at home and call it a snow day :) #voievertchelsea#physiosportchelsea

Covid 19 vaccination clinic will be in Wakefield...stay tuned!

Des bonnes nouvelles!! La CISSSO annonce que le site de vaccination du territoire des Collines sera situé au Centre communautaire de Wakefield, La Pêche, 38, chemin de la Vallée-de- Wakefield à Wakefield. Covid vaccinations will be at the Wakefield Community Centre!

Understanding persistent pain...PhysioSport Chelsea can help...

Start the New Year right...make the pain a thing of the past. All of our practitioners have the expertise in assessing and mobilizing your joints to speed up recovery and decrease pain. Feel like something isn’t moving right? Let’s find out why it feels that way and treat the root cause of the issue. ... Call us at 819-827-0091 to book an appointment. // Commencez la nouvelle année sur une bonne note... et débarrassez-vous de votre douleur. Tous nos praticiens ont l'expertise pour évaluer et mobiliser vos articulations afin d'accélérer la récupération et de diminuer la douleur. Vous avez l'impression que quelque chose ne bouge pas bien ? Découvrons pourquoi et traitons la cause principale du problème. Appelez-nous au 819-827-0091 #physiotherapy #chelseaqc #painrelief

Thank you to everyone who took the time to participate in our Holiday Giveaway. Congratulations Irene Halang!

MISE À JOUR COVID-19 Avec les nouveaux measures mis en place par le gouvernement, PhysioSport Chelsea reste ouvert en tant que service essentiel. Nous sommes engagés à fournir des soins de qualité de manière sécuritaire en suivant toutes les directives et measures établies par notre Collège et Santé Publique. ... // COVID-19 UPDATE In light of the new government restrictions put in place, PhysioSport Chelsea remains open as an essential service. We are committed to providing quality care in a safe manner by following all guidelines and measures set out by our College and Public Health.

PhysioSport Chelsea is 17 years old this week! We're giving you the chance to win a one hour massage at Physiosport Chelsea with our massage therapist Gala Loncke! How to enter: 1. Like PhysioSport Chelsea on Facebook 2. Like this post 3. Tag 2 friends in the comment section below & tell us what your love most about Chelsea!... Bonus entry - Share this post! The winner will be announced February 7th, just in time for a Valentine massage. Remember there are also gift certificates available for your loved ones. Good luck! PhysioSport Chelsea a 17 ans cette semaine ! Nous vous offrons la chance de gagner un massage d'une heure a Physiosport Chelsea avec notre massotherapeute Gala Loncke! Comment participer : 1. Aimez PhysioSport Chelsea sur Facebook 2. Aimez ce poste 3. Ajoute 2 amis dans la section des commentaires ci-dessous et dis-nous ce que tu aimes le plus a Chelsea ! Entree bonus - Partagez cet post! Le gagnant sera annonce le 7 fevrier, juste a temps pour un massage de la Saint-Valentin. N'oubliez pas que des certificats-cadeaux sont egalement disponibles pour vos bien-aimees. Bonne chance! #physiotherapy #chelseaqc #giveaway #physiotherapist

PhysioSport Chelsea would like to wish everyone a Happy Holidays! The clinic will re-open December 30th. // PhysioSport Chelsea vous souhaites des Joyeuses Fetes! Nos portes rouvriront le 30 Decembre.

ONE HOUR MASSAGE GIVEAWAY!! We’re giving you the chance to win a one hour massage at Physiosport Chelsea with our massage therapist Gala Loncke this holiday season!! How to enter: ... 1. Like our Facebook page Physiosport Chelsea 2. Like this post 3. Tag 2 friends in the comment section below & tell us what your favourite outdoor winter activity is Bonus entry - Share this post! The winner will be announced January 1st. Good luck and Happy Holidays! *Unlimited Entries*

Eric Finstad & Patrice Guay are two of our physiotherapists that treat concussions and vertigo (dizziness) from an inner ear dysfunction. Come to the best - PhysioSport Chelsea! #physiosportchelsea - Eric Finstad et Patrice Guay sont deux de nos physiothérapeutes qui traitent les commotions et les vertiges (étourdissements) dus à un déséquilibre de l'oreille interne. Venez au meilleur - PhysioSport Chelsea! #physiosportchelsea

PhysioSport Chelsea soutient la santé et la vie active dans notre région. Veuillez soutenir les établissements de santé locaux et à long terme en versant un don à l’appel de Noël 2020 de la Fondation Santé Des Collines @ fsdc-dchf.ca. Un gros merci! PhysioSport Chelsea believes in supporting health and activity in this region. Please support local and our long term health facilities and donate to the Christmas Appeal des Collins Health Foundation on line @ fsdc-dchf.ca. Thank you and the best of health!

One of our own...go Sophia Jensen!!

Concussion Rehabilitation Tidbit from my downtown Ottawa clinic: At Killens Reid Physiotherapy, we focus on providing our clients with the care they need for their concussions. We will provide a detailed assessment to determine what part of the brain was affected and what symptoms are present. It is important to us that you understand your injuries and the steps necessary to get you back to work/school and the activities you love! A concussion is a Traumatic Brain Injury (T...BI) that can occur due to a direct hit to the head or a force to the body which causes the head and neck to move (such as whiplash). There are many myths about concussions: Myth#1: I don't have a concussion, I didn't hit my head. Fact: Concussions can occur after a direct hit to the head OR a force to the body that leads to a whiplash motion. Myth#2: A concussion only happens if you lose consciousness. Fact: Only about 10% of people who suffer a concussion lose consciousness. Myth#3: It's best to stay in a dark room until symptoms subside. Fact: Although it's important in the first 24-48 hours to rest and allow your brain time to heal, prolonged rest is not required. We can begin gentle exercise early. Myth#4: Children heal faster than adults. Fact: Children will heal faster with many injuries. However, due to their developing brains, a child with a concussion can take longer to recover. It's important to treat each concussion seriously and a progressive return to school and sports is essential! If you're experiencing signs and symptoms of a concussion, contact Emma Madigan, DPT, at the Killens Reid Physiotherapy Clinic (613-594-8512). See more

Too good to share! Happy Halloween!

As a board member of Des Collines Health Foundation...I hope you too can help our seniors in our region! All you need to do is read this and then vote. It is easy to make a difference! We have some great news from our friends at the Table autonome des aînés des Collines (TAAC) otherwise known as the Seniors Roundtable for des Collines! They are finalists in a national competition organized by Caisse Desjardins and could win a substantial grand prize of $100 000. This award w...ould help them complete their plans for the development of an entrepreneurial project launched this summer. This project called the TAACoMOBILE and consists of a mobile unit in the des Collines region promoting healthy eating through sales of fresh produce for seniors and their families. The TAAComobile not only brings fresh food to seniors at proximity in many small communities, it is part of services offered by TAAC to support our seniors by helping them to break isolation through an information hub and various other programs. The grand prize will be determined by public vote and this is where you come in. Until Nov 1st at 11:59 pm the public can vote to support this project of which we are proud. There are 3 categories and TAACOmobile is one of three finalists in the Entrepreneurial Category. Your support is needed until November 1st to ensure that our regional project receives as many votes as possible. Here is how you can do this : 1. Visit to learn more about the project: https://www.desjardins.com/grand- mouvement/coups-de-coeur/taacomobile/ 2. Voting is free! Please call: 1-855-511-1900 3. Only one vote is allowed per category per telephone number for the duration of the competition. 4. You must reside in Canada to participate. A big thank you from our Seniors in the des Collines region! https://www.desjardins.com/grand-mouveme/coups-de-coeur//

Nous ressentons de la gratitude pour la merveilleuse équipe de la clinique PhysioSport Chelsea et sommes reconnaissants du soutien de nos patients, de nos médecins et de la communauté. Merci ! Feeling gratitude for the awesome team we have at PhysioSport Chelsea and thankful for the support from our patients, doctors, and community. Thank you!

In order to prevent injuries during your ski season: Dress in layers Hydrate Know your terrain and abilities... Emphasize ski-specific strength training in the off season (e.g. ski walking, ski bounding and roller skiing). Work on CORE..A strong and balanced CORE is key! Educate yourself re: proper ski technique to maximize your efficiency and decrease your risk of injury (e.g. take a lesson, watch videos, talk to seasoned skiers out on the trails if you have questions.) Don't forget about your Recovery: nutrition, hydration and taking care of your body so your joints stay loose and your tissues stay supple (e.g. yoga, foam rolling, stretching, etc.) If you're dealing with an injury or need some advice re prevention, come see us at PhysioSport Chelsea. We are here to help! #physiosportchelsea #physiotherapy #chelseaqc #xc Let it SNOW:-) See more

I've always believed in supporting local....

From an injury perspective, Cross Country skiing is relatively low risk, when compared to other sports such as alpine skiing, running and cycling! It's an ideal way to stay active in the snowy winter months and has incredible health benefits. . Typical XC ski injuries can be subdivided into two major categories: . Traumatic injuries (25%): e.g. ankle sprains/fractures, muscle contusions/tears, knee ligament sprains, shoulder dislocations, clavicular fractures.... . Overuse injuries (75%): e.g. medial tibial stress syndrome, compartment syndrome, achilles tendinopathy, low back pain, shoulder impingement/rotator cuff pain, patellofemoral pain syndrome. . Another subgroup of injuries is related to External Factors such as: . Weather/Clothing (hypothermia, frostnip, frostbite, sunburn) Nutrition/Hydration strategies ('bonking' on a long ski due to low energy, dehydration). Equipment failures (broken bindings, slip and fall on ice while walking in xc ski boots) Improper knowledge of terrain (skiing on advanced terrain with beginner skills) . Stay tuned on tips on preventing injuries. #physiotherapy #physiosportchelsea #xc #chelseaqc Du point de vue des blessures, le ski de fond présente un risque relativement faible, comparé à d'autres sports tels que le ski alpin, la course à pied et le cyclisme! C'est un moyen idéal de rester actif pendant les mois d'hiver enneigés et il présente des avantages incroyables pour la santé. - Les blessures typiques du ski de fond peuvent être subdivisées en deux grandes catégories : - Blessures traumatiques (25 %) : par exemple, entorses/fractures de la cheville, contusions musculaires/déchirures, entorses des ligaments du genou, luxations de l'épaule, fractures claviculaires. - Blessures de surmenage (75 %) : par exemple, syndrome de stress tibial médian, syndrome des compartiments, tendinopathie d'Achille, lombalgie, douleur de la coiffe des rotateurs, syndrome de douleur fémoro-patellaire. - Un autre sous-groupe de blessures est lié à des facteurs externes tels que : Météo/Vêtements (hypothermie, gelure, engelure, coup de soleil) Stratégies de nutrition/hydratation ("bonking" sur un long ski en raison d'une faible énergie, déshydratation) Défaillances de l'équipement (fixations cassées, glissade et chute sur la glace en marchant avec des chaussures de ski xc) Mauvaise connaissance du terrain (skier sur un terrain avancé avec des compétences de débutant) - Restez à l'écoute pour des conseils sur la prévention des blessures....

October is Breast Cancer Awareness Month, PhysioSport Chelsea there for you in cancer rehab and lymphedema management.

Physio-Pilates est de retour! -Les cours de Physio-Pilates sont des cours de groupe semi-prives (6 personnes) dans lesquels vous etes guides par une physiotherapeute. -Dans ces cours, vous apprendrez des exercices pour engager vos abdominaux et ameliorer votre posture. -Ces cours sont concus pour les gens qui souffrent de maux de dos ainsi que les gens qui ont des maux de tete ou d’epaules du a une mauvaise posture. -Pour suivre les cours, premierement, vous de...vez discuter avec la physiotherapeute pour obtenir une premiere evaluation pour determiner si vous etes un bon candidat pour les cours. Cout: 180 $ pour 6 cours Dates: le lundi a 19h a partir du 20 janvier- 24 février 2020 Lieu: PhysioSport Chelsea (490 Route 105 Chelsea) *Cours donnes par un physiotherapeute et pouvant etre rembourses par votre assurance Contactez-nous: 819-827-0091 Physio-Pilates is back! -Physio-Pilates classes are semi-private group classes (6 people) taught by a registered physiotherapist. -In these classes, you will learn exercises to engage your abdominals and improve your posture. -These courses are designed for people who suffer from back pain as well as people who have headaches or shoulder pain due to poor posture. -Before you participate, you must first be assessed by the physiotherapist to determine if you are a good candidate for the courses. Cost: $180 for 6 classes Dates: Mondays at 7pm from January 20- February 24, 2020 Location: PhysioSport Chelsea (490 Route 105 Chelsea) * Courses are given by a physiotherapist and can be reimbursed by your insurance Contact us: 819-827-0091

Les cliniques de dépistage sans rendez-vous peuvent être effectuées au CLSC de Val-des-Monts les mercredis, de 8h30 à 20h; la capacité maximale est de 75 personnes. Le CLSC de Chelsea offre le dépistage du COVID les mardis, bien qu'un rendez-vous est obligatoire, le numéro à composer est le 1-877-644-4545. Walk-in screening clinics without an appointment can be done at the CLSC in Val-des-Monts on Wednesdays, from 8:30am to 8pm; maximum capacity is 75 people.... The Chelsea CLSC will be screening for COVID on Tuesdays, though an appointment is obligatory, the number to call is 1-877-644-4545. Info: https://cisss-outaouais.gouv.qc.ca/covid-19/

La CISSSO offre maintenant le dépistage COVID à différents endroits sur le territoire des Collines, y compris au CLSC de Chelsea. En appelant le 1-877-644-4545, on vous offrira un rendez-vous, selon votre condition. Une possibilité de dépistage sans rendez-vous est aussi disponible, le mercredi, au CLSC de Val-des Monts, entre 10h30 et 11h. The CISSSO is now offering COVID testing at different locations in the Collines de l'Outaouais, including at the CLSC in Chelsea. You can... call 1-877-644-4545 for an appointment. There is also an option for testing without appointment at the CLSC in Val-des-Monts on Wednesdays between 10:30am and 11am.

Functional Movement Series: Burpees Burpees - Note this is only the first of four videos & shows you an assisted burpee - akin to what one would do if they were to get back up from a fall. For the complete progression via video follow us on instagram @ https://www.instagram.com/physiosport_chelsea/ Key Principles to Adhere to:... 1 Begin with legs shoulder width apart 2 Bring 1 leg back, kneel in a lunge position. 3 Place a hand on a box/table for assistance 4 Progress to 4-point kneeling 5 Go down onto your stomach 6 Reverse the order to get back up . Progressions on our instagram show unassisted burpee and double swing back with legs . Burpees are a great way to warm up. It incorporates upper and lower extremities as well as core strength . Level of difficulty can be added by doing a push-up once you are flat on your stomach #physiosportchelsea #chelseaqc #chelseaathletica #functionalmovement #physiotherapy

PhysioSport Chelsea welcomes another physiotherapist to it's team. Patrice Guay has a passion for treating sports injuries, concussions and vestibular dysfunctions. PhysioSport Chelsea accueille un autre physiothérapeute dans son équipe. Patrice Guay se spécialise dans le traitement des blessures sportives, des commotions cérébrales et des dysfonctionnements vestibulaires. Physiosportchelsea.ca #physiotherapy#physicaltherapy#physiosportchelsea#sportsinjuries#concussions#vestibular#chelseaquebec

Functional Movement Series: LUNGES . Lunges are a great way to develop thigh muscles & promote hip stability. . Key Principles to adhere to:... 1Hips & knees should be at 90 degree angles. 2Keep feet hip width apart. 3Body weight should be directly over hips. 4Front knee lines up with second toe. 5Shins remain vertical. 6Keep chest upright. . Variations of the lunge: Reverse Lunge Reverse Weighted Lunge Jumping Lunges Walking Lunges (option to add weight). . #lunges #physiotherapy #functionalmovement #chelseaathletica #physiosportchelsea #chelseaqc See more

PhysioSport Chelsea back to serve you! PhysioSportChelsea.ca

Functional Movement Series: SQUATS: Squats are important to maintain lower extremity joint and muscular health. We do them all the time, from standing to sitting and vice versa. Key principles to adhere to: 1Shoulders and pelvis must be square... 2keep your chest up 3Back neutral 4Hinge through the hips, slot hips back (like you're downhill skiing in a tuck or going to the public toilet) 5Feet should be flat and shoulder width apart Factors that help: 1Do air squats described above in front of a mirror 2If knees caves in, place a theraband around the outside of your knees like a ring and push your knees out 3Start with 1/4 squats and move to 1/2 squats, then full squats 3Do not have your knees surpass your toes. You should always be able to see your toes. Make sure your knees are lining up with your second toe. #physiotherapy#chelseaquebec #squats#functionalmovement #chelseaathletica #physiosportchelsea

PhysioSport Chelsea vous assure un environnement sécuritaire et souhaite que votre expérience de traitement avec nous reste exceptionnelle. Veuillez consulter la pièce jointe sur notre nouveau protocole de traitement à la clinique.

PhysioSport Chelsea would like to ensure a safe environment and that your treatment experience with us remains exceptional. Please view the attachment on our new protocol for treatment in the clinic.

This is our new life for awhile...Happy to treat you in our new environment !

Gardening tips from PhysioSport Chelsea: 1- Warm-up - 10 min with air squats, brisk walk and dynamic stretches 2- Use proper tools - long handles and wheels helps 3- Listen to your body, if it starts to ache, change position... 4- Pace yourself - take breaks 5- Avoid bending wrists when pulling or using gardening tools, instead keep wrist straight and use shoulder muscles 6- Use proper body mechanics- bend knees, tighten abs and keep back neutral. Avoid twisting your spine or knees; instead move feet or pivot and move your full body as one unit 7- Wear comfortable supportive shoes 8- Use back or knee braces or pads if it helps 9- Use your legs - squat and avoid bending at the waist 10- If gardening hurts your back or your knees too much consider elevated planters Enjoy your harvest! Happy gardening!

Conseils de jardinage de PhysioSport Chelsea : 1- Réchauffement - 10 min en faisant des accroupissements aériens, de la marche rapide et des étirements dynamiques 2- Utiliser des outils appropriés - les longs poignées et les roues aident 3- Ecoutez votre corps, s'il commence à vous sentir douloureux, changez de position... 4- Prenez votre temps - laissez-vous des pauses 5- Évitez de plier les poignets lorsque vous tirez ou utilisez des outils de jardinage, gardez plutôt le poignet droit et utilisez les muscles des épaules 6- Utilisez des techniques corporelles appropriées : pliez les genoux, contractez les abdominaux et restez neutre au niveau du dos. Évitez de tordre votre colonne vertébrale ou vos genoux ; bougez plutôt les pieds ou pivotez et bougez tout votre corps comme une seule unité 7- Porter des chaussures de soutien confortables 8- Utiliser des attelles ou des genouillères si cela peut aider 9- Utilisez vos jambes - accroupissez-vous et évitez de vous pencher à la taille 10- Si le jardinage vous fait trop mal au dos ou aux genoux, pensez à des jardinières surélevées Profitez de votre récolte ! Bon jardinage !

CAMPT - The standard for exceptional care. PhysioSport Chelsea prides itself in the number of CAMPT orthopaedic physiotherapists who practice at our clinic. This is the highest standard of orthopaedic education in Canada and is recognized internationally. Fellows of the Canadian Academy of Physiotherapists have completed post-graduate education and attained internationally recognized qualifications in hands-on therapy. Come and find out how they can help you. PhysioSportChelsea.ca

PHYSIOTHÉRAPEUTE : (Nom) Professionnel médical spécialisé dans la compassion, l'éducation et l'amélioration de la qualité de vie des personnes en évaluant et en optimisant leurs mouvements. (Verbe) Praticien, un intervenant, personnalité de type "A" Voir aussi : Avocat, entraîneur, gourou, enquêteur, collaborateur

PHYSIOTHERAPIST: (Noun) A medical professional who specializes in compassion, education, and improving people's quality of life by assessing & optimizing movement. (Verb) A doer, Type "A" personality, Takes action and movement to a whole new level Also see: Advocate, coach, cheerleader, guru, investigator, collaborator

PhysioSport Chelsea continue à offrir des services de télé-santé et de physiothérapie en clinique pour les cas considérés urgents. Consultez les directives de notre collège professionnel ci-dessous ou notre site web, physiosportchelsea.ca.

Common cycling injuries & possible bike fit - Part 3: Like any other sport you have to address your mobility and strength issues continually and especially before you increase your training. PhysioSport Chelsea can help you with this 1Knee pain - seat too low or too far forward can cause patella femoral pain (pain to kneecap). Seat too high or too far back may cause hamstring stain (back of leg). Seat too high can stress the iliotibial band. (Outside of knee) *check f...oot alignment as well. 2Low back & hip pain. Handlebars too long or too low, or seat that is too high can cause rocking. 3Neck and shoulder pain - sustained positions for too long or too low can cause hyperextension to neck. A seat tilt with the nose down will increase weight forward & strain neck and shoulders. Other injuries include hand and foot numbness and pain & saddle discomfort. Your true test will be a road test! Happy trails! #physiotherapy #cycling #cyclinginjuries #physiosportchelsea

Bike Fit Part 2: Now that the pedalling position has been established the handlebar position needs to be evaluated. 1Sit on saddle and place hands in preferred position on handlebar ... 2Have friend use angle measures (part 1) and measure angle from horizontal to the middle of your torso (second image) 3This forward lean varies; competitive riders like this angle to be low - aerodynamic - 30-45 degrees. Riders who put comfort over performance prefer between 45-60 degrees 4Shoulder angle to torso should be 90 degrees (No 1) 5Elbows soft @ 165 degrees (No 3) There are many other things you can tweak from peddle to saddle choices, but we will leave that to the experts. Have an epic ride! We'll cover common cycling injuries next... #bikefit#cycling #physiotherapy #physiosportchelsea @ Chelsea, Quebec

Now that the Gatineau Park has reopened to cyclists, let's make sure that you have the right fit for your bike to avoid injuries. These are a few simple methods suggested by Paul Phillips one of our physiotherapists who has a keen interest in cycling. Part 1: Seat height: ... 1 Should result in a knee position of 145-155 degrees with the crank arms in a vertical position. (Carpentry angle, home made angle or protractor will do-photo 2) 2Saddle forward/backward positioning: The saddle should be positioned on the seatpost such that when you sit on the bike with the cranks in the 9 and 3 o'clock position, a string with a weight on one end draws a line from the front of the kneecap through the pedal axle (3rd photo). If the string is behind the pedal axel, move the saddle forward on the post or vice versa. Next post will be on the handle bar reach and height. Stay tuned! #physiotherapy #bikefit #cycling @ Gatineau Park See more

L'Association canadienne de physiothérapie fête ses 100 ans !

The Canadian Physiotherapy Association celebrates 100 years!!

Had to share this! Just make sure you pace yourselves during this gardening season :) It's a full body work out!!

Physiotherapists helping those in need of urgent care during this pandemic. We are there for you. PhysioSportChelsea.ca

As per our professional college, PhysioSport Chelsea will be treating patients with urgent issues such as neurological symptoms, post-operative cases and those with significant pain or mobility problems. Patients will be seen one at a time to ensure that all safety measures are taken. We ask that patients bring their own masks. Please call us @ 819-827-0091 or email us @ [email protected]. We will also continue to offer telehealth services. For more info - Physiosport chelsea.ca. #chelseaquebec #physiotherapy #socialdistancing2020

Tel que prévu par notre collège professionnel, PhysioSport Chelsea traitera les patients qui présentent des problèmes urgents tels que des symptômes neurologiques, les cas de post-opératoire et ceux qui souffrent de douleurs aiguës ou de problèmes de mobilité. Les patients seront traités un à la fois afin de s'assurer que toutes les mesures de sécurité sont prises. Nous demandons aux patients d'apporter leur propre masque. Veuillez nous appeler au 819-827-0091 ou nous envoy...er un courriel à [email protected]. Nous continuerons également à offrir des services de télésanté. Pour plus d'informations, veuillez consulter le site physiosportchelsea.ca. As per our professional college, PhysioSport Chelsea will be treating patients with urgent issues such as neurological symptoms, post-operative cases and those with significant pain or mobility problems. Patients will be seen one at a time to ensure that all safety measures are taken. We ask that patients bring their own mask. Please call us @ 819-827-0091 or email us @ [email protected]. We will also continue to offer telehealth services. For more information please link to physiosportchelsea.ca.

This guided video is intended to change the brain pattern. We have all used visualization before, be it for meditation, or for athletes preparing for competition. It can also be used for chronic pain. Use your 6 senses in this 6 min video for 6 weeks....change your pain experience.

For many who have chronic pain, this is an interesting video which explains pain perception in the brain and the tools to change the brain - the theory of neuroplasticity. The neurons that fire together will wire together...Stay tuned, tomorrow I will post an exercise program that "walks" you through it...

Recovery of injuries akin to self-isolation. Like self-isolation, injuries can create opportunities for self exploration & a time to pause. Challenges:... -loss of community -the reason we exercise (mental/physical) is put on hold -goals that we set are compromised -go through anger/sadness/acceptance -time to work on something else What we know: -mind and physical status are interconnected -need to set realistic time lines -somethings can't be fixed but managed -need to find the right team to help you... #physiotherapy#injuryrecovery#selfisolation#physiotherapyclinic

Thank you Suzanne Reid (Killens Reid Physiotherapy) for taking us through all the pull up progressions! THIS IS IT!! You've worked hard to get to this level and you've built a strong foundation of strength with the previous progressions. ... -grab the bar with an overhand grip, hands roughly or slightly wider than shoulder width. Make sure pinkies are over the bar! - start from a dead hang. - brace your trunk by squeezing your gluts and pulling your ribcage down (tuck in your lower ribs). Head and neck in neutral position. - engage your shoulder girdles (set your scapulae down and back) - legs are together and toes pointed as you lift. Imagined pushing your feet forward as you initiate the pull (this will help keep your torso and shoulders working as one solid unit) - pull up until chest touches the bar. - pause for a second at the top to yell out: "I AM AWESOME" - lower back down to a dead hang in control. -don't forget to breathe! Common mistakes: - poor hook grip - ribcage not well aligned over pelvis - low back hyperextended - shoulders unlocking - knees bent & feet crossed (this position makes it impossible to engage the gluts, set ribcage over pelvis and create shoulder girdle stability = your lats will Turn Off!) Congratulations!!

Ok You're ridiculously close to doing your first full- fledged Pull-Up! Progression#4: the Negative pull-up. How? - grab onto bar with overhand grip (palms facing away).... - jump up so your chest is touching the bar or stand on a chair to get above the bar. - slowly lower yourself UNDER CONTROL until you're at the bottom of the movement with arms fully extended. The name of the game is CONTROL. Don't lower yourself so slowly that one rep will shred you... Give yourself 3-5 seconds to descend. Sample workout: Monday: assisted pullups with band, 3x10 Wed: bodyweight rows, 3x10 Friday: Negative pullups, 3 sets of 5 Once you've dialed in this type of workout, you are, without a doubt, ready to tackle the Real Deal!

Pull Up Progression #3 - Assisted Pull Up Now that you're starting to get your Pull-Up MOJO going, is time to do some actual pullups . Keeping in mind that we don't want to overload our soft tissues too quickly, try using a bench, a chair or an elastic band to assist! If using a bench or chair, you can have either one or both feet on it, depending on your needs. Remember, the temptation will be strong to push on your feet so tell your lower half to stand down and let your up...per body do all the heavy lifting! Exercise bands come in different resistances so you may want to have a few on hand as you get stronger and require less assistance. You can put one foot in the band, both feet, or you can bend one knee and wrap the band around that bent knee. Choose what feels best for you. Top Tips: - game face on! - try not to swing, focus on vertical movement. - focus on 'pulling' the bar down with your arms. - set your scapulae (shoulder blades down & in) - use the least amount of assistance you need (e.g. if you can do multiple pull-ups with 2 feet on a chair, switch to just 1 foot) As soon as you can do 3 sets of 10 with assistance, move on to progression#4.

Pull Up Progressions #2 - Inverted Body Weight Rows

Thanks Suzanne! Can't wait for the next progression! @killensreidphysiotherapy Pullups are one of those exercises that strike fear not only in the heart of the weekend warrior, but also in the most seasoned athlete. Why? Because they're Tough! So if you want to learn how to go from zero to Pull-Up Heroine/Hero, then follow this progression. #1: Bent over Dumbbell Rows... Top Tips: - keep a neutral, 'strong' back and neck. - pull with elbow to engage your latissimus dorsi muscles. - work with weights that are challenging but that don't sacrifice good form! Goal: to build a strong back and better 'mind/muscle' connection to your lats = the Pull-Up prime mover!! Sample workout: 3 sets of 8-10 reps OR 5 sets of 5 reps Monday/Wednesday/Friday Once you can lift 20lb, move on to progression#2 (coming tomorrow ) Have fun and stay home everyone!

Now that most of us are spending time on the computer at home, here are some worksite ergonomics parameters: 1- Sit comfortably in a chair with the lower spine supported 2- Keyboard & mouse & elbows should be at the same height 3- Hands and wrists should be same height as elbows... 4- Chair height - Feet flat on the floor, thighs parallel to ground 5- Screen height - Top of document should be level with your eyes 6- Monitor distance - Length of your arms (70 cms) #worksite#ergonomics#physiotherapy#posture

Part 3 - of a series on running injuries and how to treat themAnterior & Posterior Shin Splints: 1Anterior shin splints refers to a muscle that is on the outside and front of your lower leg called the tibialis anterior; it moves your ankle up (dorsiflexion). Self Treatment: Roll from the top outside of your shin bone to the ankle (swipe for video) Habits to change with running style: Drive with your hip "A" drill - flex through hip and knee versus dorsiflexing through th...e ankle. 2Posterior shin splints refers to the area which is on the inside front of the shin caused by tibialis posterior. Self Treatment: Take a small ball and maintain pressure as you point and flex your ankle while you move the ball down the shin. (Swipe for video) Habits to change with running style: Try to land midfoot and not forefoot and vary your running surface. Exercise to focus on: Calf Stretches Dorsiflexion of ankle with Theraband Straight leg eccentric heel raises (repeat with knee slightly bent) #physiotherapy #shinsplints #runninginjuries #selftreatment