November 30th, 2011
Whether you’re playing hockey, figure skating, or just skating recreationally, knowing how to stop properly and safely is of utmost importance. All skaters should learn how to do a 2 foot hockey stop regardless of ones skill level. Here is a general guide on how to stop properly. It should be noted that nothing can replace the act of practicing yourself on the ice.
Before learning how to stop:
- Have sharpened, properly fitting skates. Having dull edges will make stopping much more difficult.
- Make sure you have the balance required to stop. Falling is normal when you are first learning, but if you have some ability to skate around the ice without falling it will be much easier.
- Don’t be scared. Start off slow and progress to faster speeds. If you are too hesitant to use your edges or are too afraid of falling then you will never learn how to stop. Learn to trust your edges and your balance.
- Find ice time where you can practice pressure free and as often as possible.
- Know about the skate edges. Skate blades are curved, not flat. As can be seen in the diagram, each skate has 2 edges, an inside and outside edge. When you skate, you will always be on one (turning/stopping) or both (gliding) of those edges.
The Snowplow stop:
This kind of stop should only be utilized by beginners, and is primarily a tool to get new skaters comfortable with using their edges and being balanced. However, this method of stopping is not practical for anything beyond learning and, in my opinion, should not be promoted as more than just a beginner’s tool.
- Begin by gliding on two feet with your knees slightly bent. Bending your knees and keeping your center of gravity low and centered is vital for any stopping technique.
- Press both feet against/into the ice and let your legs slide slightly out to the sides, ending in an upside down V position. As can be seen in the picture below, the stop should be made using the outside edges of both skates.
- The progression is to increase the speed and digging the edges into the ice more, all while keeping your balance.
Stay tuned for advanced hockey stopping techniques as well as some new exercises to strengthen those important gluteal muscles.
November 30th, 2011
We all know the importance of warming up before physical activity. Whether you are going for a run, lifting weights in the gym or hitting the ice for a hockey game. A warm-up has long been part of an athlete’s pre-game routine to help increase performance and decrease injury potential. A good warm up has been recommended to prepare the body for action by increasing muscle temperature and priming both the cardiovascular and neuromuscular systems. Traditionally, a warm up has included some form of light aerobic exercise like jogging followed by stretching. In recent years there has been much research done in the field of stretching and the results are very interesting.
In the past, stretching was considered an important part of all warm-up routines to improve range of motion and flexibility and decrease the chance of injury. Static stretching which consists of stretching individual muscles or muscle groups to the point of slight discomfort and holding for 15-30 seconds was the preferred choice. Today there is a shift towards a more active approach known as dynamic stretching that involves movements through the full functional range of joint motion in a controlled and coordinated manor. Dynamic stretching more closely resembles the movements we perform during physical activity and doesn’t involve an isolated hold. This shift follows a substantial body of evidence which suggests that static stretches may impair performance when done before activities that require a large amount of power, strength or speed (e.g. Weight-training, Sprinting and Jumping activities).
Static isolated stretching may still play an important role in recovery or cool down from activity when the muscles are more extensible, warm and full of blood. Additionally, static stretching can be an important part of an injury prevention or rehabilitation program targeting a particular muscle imbalance that you may have, as identified by a qualified Sports therapist. Regular static stretching can still be useful but it appears the timing is important. Current research suggests that dynamic stretching should be utilized just prior to sporting activity as part of your warm up.
Make an appointment today with Osteopath Luke Fuller who can perform a musculoskeletal screen to identify any muscle imbalances or areas that require more flexibility. Luke can teach you the dynamic stretching exercises that professional athlete’s use, which will enhance your performance today.
November 2nd, 2011
I created this recipe in the summer when I was given two beautiful organic zucchinis and wanted to make something special with them. It turns out zucchini isn’t just for chopping up and throwing in your spaghetti sauce! This finger food is also a great way for kids to enjoy their veggies. Makes 10-12 rolls.
-2 large zucchini (or 3 small) cut into ¼ inch lengthwise strips
-85 grams goat cheese (I used Woolwich Dairy’s peppercorn goat cheese and used ¾ of the 113 g size. Use the plain variety if you don’t want any spiciness or experiment with other flavours!)
-2 tbsp finely chopped red onion
-2 tsp olive oil + 1 tbsp for baking sheet
-½ tsp dried basil
-¼ tsp sea salt
Heat oven to 350°. Drizzle 1 tbsp of olive oil on a baking sheet and spread it around with a paper towel. Place zucchini strips on baking sheet and bake until soft (approx. 15 minutes). When finished baking, remove from oven and place on a cooling rack.
Combine the goat cheese, red onion, 2 tsp olive oil, dried basil, and sea salt in a bowl. Spread a generous teaspoon of the filling over one side of the baked zucchini strip using a mini spatula. Loosely roll the zucchini up and place it back on the baking sheet. Heat the broiler and broil (on high) for 5 minutes. Enjoy!
November 1st, 2011
We have added convenient treatment times to fit with your busy schedule.
Did you know that we now have Chiropractic (Dr. Gavin), Naturopathic (Dr.Jen), Massage Therapy (Slava Tyumkin) and Personal Training services on Saturday?
Call to book an appointment. 416-481-8880.
November 1st, 2011
Purpose: A quick guide to running injury prevention. This article is a lead in to an almost complete e-book that runners can use to keep healthy and improve performance.
Injury prevention for runners is not rock-solidly founded in science… and may not even be possible. With runners it is more injury management. You are going to get injured and you are going to have some aches and pains. The ideal is to minimize your lost training time and avoid some of the nasty injuries that can jeopardize your long term running and goals.
As I said, injury management is not a science. What works for one person often does not work for another. Unfortunately, there are few strong statements that we can make about injury prevention.
If a therapist tells you that you must do “x” to prevent injuries then for the most part they probably don’t know what they are talking about. Injury prevention articles tend to glom onto whatever is fadish (e.g. core stability, dynamic warm ups, stretching, minimalism).
This article will be some opinion that is informed by some research. All of the suggestions can help some of the time.
We can roughly categorize injury factors into extrinsic factors (something outside of yourself) and intrinsic factors (things about you).
Click Here to continue reading this article…