Top Tier Kinesiology

Injury of the Month for March 2020 - Tennis Elbow! What is it? Tennis elbow, also referred to as lateral epicondylitis, is when microscopic tears arise in the tendons that connect the forearm muscles to the outside of the elbow. These tears result in large amounts of inflammation and pain.... What are the causes? Tennis elbow is categorized as an overuse injury. This means that the injury is caused by performing the same movements over and over again. Even though it is called tennis elbow, tennis is not the only activity that causes this injury. Any activity or job that requires repetitive movements of the hand, arm, or gripping an object can cause this injury. It is commonly seen in painters, plumbers, carpenters, mechanics, and cooks. What are the symptoms? The symptoms of this injury are pain that is located on the outside of the elbow, and weak grip strength. The pain may also worsen when performing actions that require forearm movement, hand movement, or gripping an object. What is the treatment? There is a variety of treatment options for tennis elbow. These options include rest, non-steroidal anti-inflammatory drugs, and forearm braces. There are also many stretches and exercises that can gradually strengthen the muscles in the forearm to alleviate pain and help prevent the injury from reoccurring. If you suffer from tennis elbow or any other injuries feel free to call 604-798-0109, or message [email protected] and start feeling better today! Also visit our website at www.toptierkinesiology.com for more information as well!

If you are currently self-quarantined or your gym has temporarily closed, not to worry, Top Tier Kinesiology has you covered. We are offering online fitness coaching to help you through these times. With online fitness coaching, you get an initial phone or Skype consultation that is used to get to know you, your medical history, and your health and fitness goals. You also get a number of different workouts every week that are personalized to your own specific goals. These wor...kouts are created and emailed using the Physiotec software and include video instruction for every exercise. Depending on what your current situation is, they can be workouts that require little to no equipment and can be done from the comfort of your own home. Along with the initial consultation and personalized workouts, you also get weekly follow up phone/Skype calls to check in on your progress. In addition to the phone/Skype consultations and the exercise programs, you also have 24/7 email support to answer any questions that you have throughout the entire process. This is a great option for those who have started a fitness routine after the new year and want to keep their momentum going. Or for those who want to enjoy all the perks of having a personal trainer, just without meeting in a face-to-face manner. Call or message for prices and find a program that is right for you! 604-798-0109 [email protected] www.toptierkinesiology.com

Injury of the Month for February 2020 - Hamstring Strain What is it? A hamstring strain is when damage occurs to the group of muscles in the back of the thigh called the hamstrings. The hamstrings are made up of three different muscles called the semimembranosus, semitendinosus, and biceps femoris. These muscles work together to flex the lower leg at the knee joint and extend the thigh at the hip joint.... What are the causes? A hamstring strain occurs when one or more of these hamstring muscles are overloaded or stretched to the point where a minor, partial, or complete tear occurs. This is commonly seen in sports that require rapid acceleration or deceleration, where large amounts of force are quickly placed on the muscles. It is also seen in individuals who do not warm up properly before exercise, or those who have weak glute muscles. What are the symptoms? The symptoms of a hamstring strain include pain in the back of the thigh when moving the leg or bending over, tenderness to the touch, bruising, and swelling. In severe cases, an individual may not be able to put any weight on their injured leg. What is the treatment? Unless there is a complete tear in the hamstring muscles, a mixture of rest and rehabilitative exercises will be an effective way of recovering from this injury. There are many exercises that can be done in order to strengthen the hamstrings and help prevent the injury from reoccurring. There are also many great hamstring stretches that can increase flexibility, which will allow for these muscles to withstand higher tensile forces without being damaged.

Some jobs require their employees to be sedentary for hours at a time. Our bodies were made to move, and spending too much time sitting can lead to a variety of adverse health issues. Here are some ways to become more active throughout the workday. 1. Leg lifts under the desk. Alternate lifting your left and right knee in an upward direction to activate your leg muscles and improve circulation. 2. Seated calf raises. While sitting down, raise both heels up so that the feet ar...e raised onto the toes. Lower and repeat. 3. Set a timer. Every time it goes off, stand up and walk around the office for a minute or two. 4. Sit on an exercise ball. This will ensure that even when you are sitting down, you will have a higher level of engagement from your core and back muscles. This will also result in better posture, which can prevent chronic injuries from occurring. 5. Try doing stretches throughout the day. There are many stretches that are very simple and will release pain and tension throughout the entire body.

Injury of Month for January 2020 - Whiplash What is it? Whiplash is a neck injury that occurs when the muscles and tendons in your neck become damaged. Whiplashed is also often described as a neck strain.... What are the causes? Whiplash is most commonly seen in those who are involved in motor vehicle accidents. It is caused by a sudden blow or impact that forces the head to jerk backwards or forwards, ultimately putting immense pressure on the muscles and tendons within the neck. What are the symptoms? The symptoms of whiplash are tenderness, pain, and tightness within the neck. Other symptoms include pain and stiffness when moving the head in any direction. The pain may be instantaneous but can also develop hours or even days after the accident. What is the treatment? Kinesiology is a great way to rehabilitate a whiplash injury because it uses simple stretches to help relax the muscles and regain a pain-free range of motion. Light intensity exercises are also used to help strengthen the muscles in the neck, as well as strengthen the muscles in the upper back and shoulders. If you have been involved in a motor vehicle accident and are suffering from whiplash, kinesiology can be a great treatment option. If you have an ICBC claim number then you are automatically pre-approved for 12 sessions. Give us a call today at 604-798-0109 to book your first appointment!