Motivation | Sports Specialist Rehab Centre

Aug 05 0

Speak Up!

Posted by ssrcadmin

Throughout my career I’ve received interesting feedback from patients regarding treatment from registered massage therapists. For example, patients have reported that they have experienced discomfort during treatments as well that the therapist worked too light, too deep, spoke throughout the treatment and worked on areas that weren’t asked to be treated. Frequently, these patients also reported that they were too scared to ask questions believing that they would distract the therapist and felt incredibly self conscious or even vulnerable during treatment.

In general, inherent in manual therapies such as massage therapy, is the possibility of the production of pain or discomfort. My first experience with massage therapy was when I was a high school student. Following my treatment, I was in such discomfort I couldn’t even sit in class the following day. From my perspective, massage therapy became associated with harm. In fact, it was not until 15 years later when I found myself in the massage therapy program that I received my next massage. However, my personal experience in conjunction with my education in massage therapy formulated my therapeutic approach to my own patients. I’ve made it my personal mission to ensure that during treatments, patients feel heard, safe and empowered that they are the ones in total control of a treatment session, not myself. My role is for treatment, guidance and education, lending a sympathetic ear if needed and with an overall goal to make an individual feel better.

As a matter of course, prior to any patients of mine (new or existing) even laying upon the treatment table, I establish an open line of communication. This makes them aware that they can feel free to speak to me throughout the treatment and there is no risk of distracting me. This helps to establish and foster a trust in myself and my capability to not only treat my patients but to address any questions or concerns that they may raise.

Massage therapy can be an uncomfortable experience, but doesn’t have to be if communication is established. Please be aware that you never have to be afraid to ask any questions or to let your therapist know what you’re experiencing during a treatment, particularly if you’re feeling pain or discomfort. If you ever find yourself in the situation where you feel that the therapist is not listening to you or addressing your concerns during treatment, it’s your right to request the session be shortened or terminated. This advice applies to appointments of any healthcare professional.

There are many registered massage therapists who are just as passionate as myself about our profession and who tirelessly promote massage therapy in a positive light. We strive to make our patients feel empowered, ensuring they are safe and that their voices are always heard!

Author: Lesley Andress

Jul 28 0

Floss Your Joints

Posted by ssrcadmin

How often do you brush and floss your teeth?

Every day, right? You know it is important for the health of your teeth, and they go yellow and fuzzy if you don’t. Your partner will tell you when you need to brush your teeth, if you haven’t. But what about your joints? How often do you floss your joints for their health so you can move better and feel your best?

Having a daily mobility routine immediately improves and maintains your joint movement, reduces soft-tissue stiffness and allows for easier access to your active available range of motion (ROM). Everyday, just like brushing your teeth, you need to facilitate movement of every joint to keep it healthy until you are 100 years old. What if I told you that at the age of 70 we could get you back doing the splits again within a year? Yes, your body is malleable!

When you were born, your body was at its most malleable. You can take a baby’s ankles and move them to do the splits in every direction with minimal resistance. Then as we grew up to start walking, running, playing soccer and sitting – we created the range of motion that our body now uses today based on our individual movement patterns and postures. If you don’t use it, you loose it! Those sitting positions restrict and don’t allow you to use your hips and their surrounding muscles and soft tissues to their optimal potential. What does your current ROM look like for your neck, shoulder, hips, ankles?

Your mobility is indicative of your quality of life. Do you have control of the range of motion that you have access to?

I believe in coaching through assisted stretching of Fascial Stretch Therapy in combination with Functional Range Conditioning with the goal of decreasing back pain, injury prevention in athletes, reducing stiffness in older adults and improving the quality of life of every patient on my table. Strength + control + breathe are prioritized as the pillars in order to expand upon usable ranges of motion, articular resilience and overall joint health and facilitate alterations in blood flow parameters as well as relative tissue glide. These principles in your prehab, rehab and training can be a game changer!

If you don’t brush your teeth, you get cavities. If you don’t articulate your joints, you get pain, decrease ROM and even joint degradation. Don’t just move more, move better and feel better!

Author: Adriana Renton

Jun 03 0

6 Steps to A Healthier Day

Posted by ssrcadmin

6 Simple Steps to A Healthier Day:

Sit Less
We’ve all heard that sitting is the new smoking. Try to combat this by taking sitting breaks. Set yourself an alarm: each hour stand up and take a short walk, whether it’s to the bathroom, the water fountain or just a lap around your desk, your body will thank you
Move more
Even little things like taking the stairs instead of an elevator, parking your car farther away, or taking a walk around the block are beneficial for your health. Every thing counts!
Drink more water
Considering our body is made up of approximately 70% water, it’s a pretty important part of our diet. Try substituting at least one pop or sugary drink each day with water. Try carrying a container of water around with you every day so you’ll have easier access at all times.
Eat more fruits + vegetables
Start with substituting one food per day with something fresh. If your usual afternoon snack is something processed, try switching it with an apple or carrots and hummus. Another tip is to portion out your dinner plate so 50% of the contents are vegetables and the rest is split between protein and carbohydrates,
Sleep
Set a bedtime for yourself and stick to it. Allow for 6-8 hours of sleep every night. Even better, try to turn off all screens at least 30 minutes before sleeping so your body can get itself ready without that extra stimulation. Sleeping is so important for both your mind and body.
Be proactive with your pain
Combat your pain before it gets chronic. At the first sign of pain, go see your chiropractor, physiotherapist, athletic therapist, massage therapist or medical doctor. They will be able to give you treatment and active care to work on at home. The goal is to get rid of the pain quickly and teach you ways to manage things on your own. The longer pain has settled in, often, the longer it takes to go away. Don’t procrastinate seeing someone!

Apr 07 0

Body Saving Tips for Sitting at a Computer All Day

Posted by ssrcadmin

Are you a desk worker like the majority of people in our modern society? Does your back or neck get sore when you’ve been stuck in your chair all day typing away? During these unprecedented times, are you spending increasing amounts of time at your desk in front of a screen? These tips are for you! Let’s get you feeling more comfortable so you’re happier at that desk.

⦁ The top of your computer screen should be at forehead level and the top of the words at eye level. This keeps your head in a straight and upright position without extra strain on your spine.
⦁ If you use a phone a lot at work, headsets are the best way to prevent neck and shoulder irritation. Cradling the phone in your neck repetitively will start to create soreness and pain.
⦁ Your keyboard should be roughly at elbow height, assuming your shoulders are down and elbows are sitting at 90 degrees. Make sure your wrists aren’t sitting in too much extension. As in the photo above, it can help to have a wrist pad to bring the wrists into a little bit of flexion.
⦁ Your feet should be flat on the ground. If they are unable to reach and be flat after adjusting your chair to the height of your desk and computer, you can put a foot rest underneath to help you out.
⦁ Your new favourite number is 90! We want your joints to be resting comfortably in a 90-degree position – ankles, knees, hips and elbows should all be at roughly 90 degrees while you are sitting.
⦁ Ideally, you will be sitting all the way to the back of the chair and have some sort of support to maintain the natural curve we all have in our lumbar spine. It is great if your upper back can be resting against the chair as well.

As important as the above tips are, the most important tip is to MOVE! MOTION IS LOTION. The above position should be your ‘reset’ position but ideally we aren’t staying in any one position for more than 10 minutes at a time. Go ahead and slouch, cross your legs, lean to one side – as long as you stay there for under 10 minutes these so-called ‘bad’ positions don’t bother me. If you can, get up once an hour and walk around the office, grab a cup of water, go to the bathroom, just get out of that seat.

Author: Dr. Allie Dennis

**Please note that this is for educational purposes only and not intended as specific medical advice. If you have any questions or concerns make sure to consult one of our knowledgeable health practitioners at the Sports Specialist Rehab Centre.

Mar 21 0

At Home Therapeutic Exercises: Just Start Walking!

Posted by ssrcadmin

Walking – it’s the simplest thing you can do to get a workout in.

Even 15 minutes a day can start you on the path to an activity habit, keep in mind that movement is improvement! Walking is the easiest choice when the weather is agreeable but don’t let a little rain or light snow keep you indoors.

When to Walk

It’s easier to get into the habit of exercising if you choose a specific time daily. If you are a morning person, the best time for you to exercise might be before you go to work or after the kids are off to school.

Not a morning person? A walk during your lunch break will work up an appetite and aid digestion.

Alternatively, if the evening is the best time for you, schedule your walk after dinner and when evening chores are done.

The important thing is to decide on the best time for you and try not to allow other events to get in the way.

Here are some tips to get the most from walking:

1. Dress properly

In mild weather, wear several light layers so that you can remove a layer as your body warms up from the activity.

If it’s a chilly day, bring gloves and a hat. You want to be comfortable and enjoy your walk.

2. Wear supportive shoes

Thin-soled, untied or loose-fitting shoes may result in a twisted ankle or sore arches – not the benefit you are looking for!

Wear footwear that is appropriate for the weather. Your walk will not be enjoyable with cold or wet feet.

3. Bring a bottle of water

It’s surprising how quickly you may become thirsty, even during a short walk.

4. Walk at a comfortable, brisk pace

The quicker the walk, the greater the benefits.

A companion is a good idea. Ask your partner, a friend or one of your children to come along with you.

5. Keep moving

Get your arms moving while you walk. Swing them gently front to back. As an added bonus, it will limber up your shoulder joints and muscles.

View your walk as an enjoyable break during the day – a time when there are no chores to do or deadlines to meet. Breathe deeply. Look up at the sky, the trees and the rooftops. Smile. Life gets better when you fit in a walk!

If you’re experiencing pain, consult a health care professional to assess your specific needs and identify a course of action that’s right for you. Canadian chiropractors are committed to helping Canadian’s get more physically active. A chiropractor can evaluate your strength and flexibility, and screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation!

Jan 14 Comments Off

Progression is Key

Posted by ssrcadmin

By Dr. Paolo De Ciantis

It’s a new year and many of us who are active in exercise or sporting activities may have taken some time off during the recent holiday season in order to participate in office, family or friend parties and enjoy as much food and drink as possible! That being said, it’s great that we get back into the grind of our workout and training regiments. However, progression is key!

Empirical research informs us that after discontinuing an activity, 14 days is all we need to be officially “de-conditioned”. This is generally irregardless of how active we were in that particular activity or for how long. That being said, after 2 weeks, should you get right back into an activity at the same level of intensity and frequency, you may injure yourself! As such, we generally recommend a progressive return back into the sport or activity. I like to recommend the “Rule of 25”. Now, this rule will require you to perform some math, but it’ll be worth it in the end. I recommend that you start off with 25% of your previous level or intensity, frequency, weight, reps, sets or time of the target sport or activity. For example, if my activity was weight lifting and prior the holiday break I left off my bench press at 4 sets of 10 at 100 lbs, I will sart back up again with 1 set of 2 reps at 25 lbs. If there is no pain or problems, then the next time the activity is performed, add 25% of the previous level of intensity, sets, reps, time and weight etc. until you’re back to 100%. This will give your body time to adjust and re-condition itself back to the specific activity as well as minimize the risk of injury!

Jun 22 Comments Off

Join Marco at APHA Expo!

Posted by ssrcadmin

Dear Colleagues,

Join me at the American Public Health Association’s 2019 Annual Meeting & Expo where the scientific research I co-authored will be presented. The APHA Annual Meeting is the premier public health event taking place Nov. 2-6 in Philadelphia, PA. With more than 1,000 cutting edge scientific sessions, 600 booths of information and state-of-the-art public health products and services, this is an extremely important meeting in the public health field.

My submission, titled “Application and effectiveness of educational programming in musculoskeletal evaluation and management led by chiropractors in a rural Ugandan population” is scheduled to be presented at session , “Public health & chiropractic “, at . View the session online for more details.

For general information about APHA2019 or to find out about other sessions and presentations visit the Annual Meeting home page.

I hope you can attend my presentation and join the public health community and APHA in exploring the latest public health practices and challenges.

Sincerely,

Marco De Ciantis

Feb 10 0

Walk Your Way Into the New Year!

Posted by ssrcadmin

It’s a brand new year and for many of us this means setting new goals and personal resolutions. Focusing on improving our health and fitness is a common goal. For those looking to lose some weight this new year, to jump into an exercise program or just a desire to get active, walking is a simple and easy place to start. The knowledgeable staff at Sports Specialist Rehab Centre want to inform you why walking can make a real difference in your life this year!

Why Walk:

It’s free.
There’s no equipment necessary.
You can start anytime.

Health Benefits of Walking:

Can reduce the risk of developing diabetes and cancer.
Can reduce blood pressure and cholesterol.
Can improve your mood and mental sharpness.

Social Benefits of Walking:

It’s a way to connect with your local community, making it stronger: More people in the streets means neighborhood crime rates go down and can improve the local economy.
Meeting new people and connecting with neighbors not usually seen when at home.
Improving family bonds: Walking can promote better communication within a family as a whole and with respect to children, walking can help reduce behavioral problems and improve academic performance.

How to Start:

Make sure you discuss walking with a medical professional first in order to confirm that it’s the right activity for you.
Begin with modest goals. For example, try a 5-10 minute walk for a week or two, then, in the absence of any pain or problems, add 5-10 minutes a week.
When starting a walking program, we recommend that you avoid up hills and down hills at first and unpaved/uneven terrain until you build a routine. This will minimize the risk of injury.
Dress according to weather conditions and avoid walking outside in rainy or icy weather.
Most importantly, have fun!