Dr. Shaun Mid Back Streches Part 1
April 5th, 2012Introducing The Urban Athlete Tennis Screen
March 5th, 2012The intent of the Tennis Screen is to identify any at-risk players before an injury happens and to educate them on rehabilitation and prevention with the goal of decreasing future time off due to injury.
The Tennis screen consists of functional movements, isometric dynamometer strength testing and goniometer range of motion testing. No screen can supplement for coaching, but a screen can aid in performance by helping to identify weakness, thereby implementing actions that help fend of fatigue and assist in form.
Here are some things to keep in mind for injury prevention:
- Having a concurrent strengthening program is paramount to the health of any athlete in any sport, and tennis is no different
- The posture you have during the day can dramatically affect the health of your upper back, neck and shoulders. It is not enough to stretch a couple times during the day. You need to stand up and break that bad, seated posture 3 or more times an hour.
- Remember that your body needs time to heal and recover. If you play for hours everyday, tissues will fatigue and will not heal properly leading to functional faults and pain
- For optimal performance, full body conditioning is important, including diet. Give your naturopath a visit, and if you don’t have one, have a 15 minute free consultation with our resident Naturopath, just for enlisting in the Screen.
- Old recurrent injuries should be assessed. If you have a pain that is recurrent or due to a specific trauma than it is time to get it checked.
There is no one thing you can do to avoid injury, and some injuries are unavoidable but going into an activity with knowledge and tools for injury prevention, you can enjoy a long and successful tennis season.
For more information or questions about the tennis screen, please contact me at drbatte @ theurbanathlete.ca (no spaces)
Have you been in a Motor Vehicle Accident? We Can Help!
February 2nd, 2012Motor Vehicle Accidents (MVAs) can be a very traumatic event, physically, emotionally and otherwise. In late 2010, The Urban Athlete began accepting MVA cases based on demand. After numerous calls from our current clientele, and via kind referrals, it was expressed to us that people were looking for the same quality of care in their MVA treatments as they would otherwise receive from us at Urban Athlete, that which they were not receiving from other so-called MVA clinics.
Keep reading the “Have you been in a Motor Vehicle Accident? We Can Help!” post…
WHAT FORM OF STRETCHING WORKS BEST AND WHEN?
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.
Running Injury Prevention – Work In Progress
November 1st, 2011Purpose: 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.
Preamble:
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…
Runners. Are Your Shoes Causing You to Run Poorly?
September 8th, 2011There is a strong trend within running circles and sporting communities toward minimalist or even barefoot running. These dirty feet minimalists argue that running in the comfy and bulky shoes marketed to us by the shoe companies cause us to run with strides that are too long and to land with our heels. These two features lead to a high impact force upon landing and may lead to future injuries…at least according to proponents of minimalist running. On the other foot, those that run barefoot (or at least with a minimal shoe, think Vibrams or shoes with the heel the same height as the forefoot) will automatically run with shorter steps, will land on their forefoot and will have a no significant impact force when their foot first strikes the ground. The argument is that this is how nature intended and our shoes are getting in the way of us running “naturally”.
Keep reading the “Runners. Are Your Shoes Causing You to Run Poorly?” post…
*NEW* The Urban Athlete Hockey Assessment
August 2nd, 2011
Do you want to be a better Hockey Player?
Do you want to avoid nagging hockey related injuries?
We can now assess where you are at and help you get there.
Dr. Adam Weinberg, The Urban Athlete’s hockey expert, has developed a physical assessment that is designed specifically for hockey players. The assessment’s purpose is to show players where their physical strengths and weaknesses lie so they can help prevent future injuries and maximize their potential on the ice. It was developed for all players over the age of 13 no matter if they are recreational or competitive.
The assessment consists of strength, flexibility and movements that are specifically related to hockey movements. It also takes into account the level of hockey you play, what position you are and what side of the puck you shoot from. The player will leave the assessment with specific recommendations of what they physically need to work on to perform better and avoid potential injuries.
Call 416-481-8880 to book your assessment now.
Optimal Running Form For Injury Prevention
July 14th, 2011Do you want to run faster with less effort? Do you want to run injury-free? The following techniques will get you running more efficiently from head to toe.
HEAD
• Your torso will always follow what your head is doing – so keep your head up and don’t allow your chin to jut forward.
• Look ahead naturally several feet ahead of foot strike, not down at your feet.
SHOULDERS
▪ Keep them low and loose, not shrugged up high and tight. As you get fatigued late into a run, avoid letting your shoulders creep up toward your ears.
▪ Shoulders should stay square – facing forward.
TORSO AND BACK
▪ Use a slight forward lean (but not at the waist) and “run tall” to promote optimal lung capacity.
▪ Leaning too far forward leads to injuries to the hamstrings, groin, calves, neck, and back while leaning too far backward can lead to back pain.
ARMS
▪ Arms should swing naturally and loosely at about 90 degrees.
▪ Keep your hands gently cupped, not clenched.
▪ Hands should never cross the midline of your chest.
▪ Arms too high can lead to neck, shoulder and upper back stiffness.
HIPS AND KNEES
▪ Hips, knees and feet should be in line.
▪ Keep the hips forward in line with the rest of your body, not shifted back.
FOOTSTRIKE
▪ Your foot should hit the ground UNDER your center of gravity (rather than ahead of the body).
▪ Land on your mid-foot or forefoot with your knee slightly bent to absorb shock.
▪ Excessive toe strike increases strain on lower leg and overworks the calves.
▪ Excessive heel strike increases injuries in the knees, hips and back.