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Spring Has Sprung – Its Time to achieve your Workout Goals

April 2nd, 2014

Are you tired of talking about the weather? Tired or running on the treadmill because it’s too cold and icy to run on the roads?  Has this unrelenting Toronto got the best of your motivation to exercise, pursue your goals?  I can tell you, you are surely not alone.  If you are carrying around a few extra pounds, feel like your fitness has diminished like a dirty pile of snow in the mall parking lot, fear not, there is hope to get you back on track to be your best this spring and summer.

 

As an Injury Specialist who works with active and motivated individuals like you, I am beginning to see some injuries come to the clinic from “overuse” in recent training or from “underuse” from the winter.  Caution is the key when getting back to the level training and competition you are used to.  Here are 5 tips that can be used to avoid unnecessary injuries that could delay you enjoying the warm sunny days ahead:

1) Ease Back Into It

Allow 48 hours between the same activity- For example. Run every other day and do resistance training on the other days.  You want to avoid the “too much, too soon” trap. We are used to being a certain level of fitness, during this long weekend you may have lost a ‘’step” and need to ease back into our routines.

2) Have a Goal – Make a Plan

Design a work out routine for the week.  This is similar to the first point.  It is prudent to be specific with the time, intensity and duration of the workouts we choose.  If it includes cross training activities and weight training workouts then they should be written down to have a specific goal.  This will help with any motivation issues that may still be hanging around from you coming out of hibernation.  Your sense of accomplishment from completing those workouts will allow you to create momentum for the weeks to come.

3) Use a Training Log

The best-designed training programs can be useless if we don’t keep record of the workouts.  By writing down your workouts, you can keep track of the workloads, distances, and number or workouts completed in a week, month and eventually a year.  When I was training for my sport of canoeing, it was valuable to add some comments of the quality of the workout, how I felt in terms of energy, hours of sleep that night etc. The more information you add to your journal, the more you will know yourself as an athlete.  The best workouts you have are attached to your mindset you have going into in and during the workout.  If you are competing this year in competition, knowing what your best mindset is to achieve your best performance on the day can be achieved and not just hoped for on the day.  After all, that is always the goal, to be able to perform our best on competition day!

4) Listen to Your Body

Aches and pains are a normal side effect from training, but we want to avoid an ache or pain to progress to an injury that may sideline us from sticking to our carefully designed plan!  A pain that last for more than a week without relief is general rule of thumb that it should be looked at.  The therapists here at the Urban Athlete are all on “your team” and will work with you to get a proper diagnosis and treatment plan to get you training pain free once again and on the road to completing your goal.

5) Consistent Sustained Training Will Get You the Best Results

You have most likely heard the expression- “Plan your work, Work your plan”.  A little effort in the design of your workout schedule with your trainer, work out partner or yourself will prove to be your best strategy to meet your exercise goals this year.  Completing your workouts as they are designed, no more, no less, with your best effort will lead to you increasing your loads, speeds and distances.  You will feel a tremendous sense of accomplishment as your training log gets filled with your efforts.

Good luck this spring. We are on your team and your partners in your sporting and activity goals!

Dr. Gavin Maxwell – chiropractor

1996 Olympic Athlete,

World championship coach in dragonboat racing.

Bledsoe Custom Knee Bracing

November 7th, 2013

Dr. Shaun Batte

Have you been forced to cut back on your sport or activity levels because of knee pain?

Have you been diagnosed with ligament instability or knee osteoarthritis?  Have you wondered how you lose weight and strengthen when your knees are painful during exercise?

If so, knee bracing might be part of the solution.  The Urban Athlete now provides Bledsoe custom fitted knee braces.  Bledsoe knee braces are light, not bulky and are designed for a comfort fit.

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Knee bracing is specifically designed to aid in 2 main areas:

1)    To provide support and stability to a knee with a ligament tear or damage (ACL, MCL, PCL).

2)    To offload the pressure in the knee to help relieve pain caused by osteoarthritis.  In osteoarthritis, the cartilage erodes eventually resulting in pain, stiffness, swelling and bone-on-bone movement.

In many cases, knee bracing can help provide support and much needed confidence to perform your activity of choice.  They can also help support pre or post surgery and potentially allow you stave off surgery all together.

 

More About Custom Knee Braces From Bledsoe

•  Detailed measurement and contour shaping which results in greater comfort and custom fit

•  Specialized dynamic strap system ensures the brace stays in place and doesn’t slide down your leg

•  Quick release buckles, ultra light materials, and numerous custom colors available to match your personality or team colors!

 

Do you need a knee brace?  Contact us for a consultation to see if you are an ideal candidate.  We then book 2 appointments for you 7-10 days apart.

1. To accurately measure you for the custom fit and

2. To teach you how to wear and get the most out of your brace.

 

Many extended health care plans cover the cost of a custom knee brace.

 

More about Bledsoe knee braces:  http://www.bledsoebrace.com

Optimal Running Form For Injury Prevention

July 14th, 2011

By Dr. Erica Ainsworth

Do 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.

I’ll Heal on My Own!

May 3rd, 2011

By Dr. Erica Ainsworth

Does this sound familiar?

“I sprained my ankle and have done it many times in the past.  I’m just going to let it heal on its own like I always do”.

This is a regular occurrence with ankle sprains but you could really substitute any injury here and the outcome would be the same.  Slap a brace on it and you’ll be good to go in a few weeks right?  The problem is that you are often on the road to chronic injuries when you leave the injury to heal this way.  We’ll use an ankle sprain as an example – which is really is a soft tissue injury.  It will heal if left alone to heal.  The question is will it heal correctly?

Keep reading the “I’ll Heal on My Own!” post…

What Type of Shoe Should I Run In To Decrease Injury Risk?

July 6th, 2010

Recent research from UBC presented at the Canadian Academy of Sport Medicine conference has started to fill the void of evidence to answer the question.

Women runners following a 13 week half-marathon training program were randomly assigned to neutral, stability, or motion control running shoes. Runners with the motion control shoes reported the most injuries.

Runners with pronated (flat) feet had less injuries wearing neutral shoes. Runners with neutral feet where better in the stability shoes. The details of the study are included in the abstract below. The full study will be published in next month’s British Journal of Sports Medicine.

If you have been running for years in the same type of shoes with no significant history of injuries, please do not change your shoes if what you are doing is not in line with the study findings. You have found what works for you. If you have any questions, please book in an appointment and we can discuss further.

Laura McIntyre – Physiotherapist

Keep reading the “What Type of Shoe Should I Run In To Decrease Injury Risk?” post…

 

 
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