Welcome to Moveo’s December newsletter! It’s the holiday season and time for us to look back on some wonderful things that have happened for those of us on the Moveo Team. We’re grateful to have shared some of these moments with you.
As we look to the next year, we hope we can help you with some of your New Year’s Resolutions to stay strong and healthy. Whether you have an injury you need to rehabilitate or you want help keeping your joints and muscles at their peak of fitness, come see us and together we will find the best practitioner and treatment plan to ensure you reach your goals in 2014!
Our Newest (Tiny) Team Member
On December 12th, Dr Jenn Turner and her husband, Dr Kevin Lunnie welcomed their baby boy, Tanner James Lunnie into the world! Tanner was born at 8:07 and weighed 8 pounds and 8 ounces. Jenn says he looks just like his daddy. Congratulations to the happy and growing family!
Best Wishes to Sarah Jung
Dr Sarah Jung and Jeremy Paton were married on October 20th. The happy couple took their honeymoon on safari in Africa. We wish them the very best and a happy marriage!
We have a new Registered Massage Therapist, Christin Sadler. Christin was born in Calgary, and grew up just outside of Toronto, Ontario. She moved to Vancouver in 2006 to attend the West Coast College of Massage Therapy. Since graduating,Christin has worked at clinics in and around Vancouver practicing rehabilitation and recovery massage therapy. She has focused her continued education towards building an all-star tool kit to help patients achieve their sport and performance goals. Outside the clinic, Christin has held multiple contracts with the Canadian National Swim and Open Water Swimming teams, most recently as a member of the medical team at the 2012 Summer Olympic Games in London, and the 2013 FINA World Championships in Barcelona, Spain. Christin is also trained as a coach (NCCP Level 1) and has placed youth swimmers on provincial talent identification lists and into Canadian national selection camps. Christin spends her free time training and competing as a recreational runner and swimmer, and playing around on Vancouver’s mountains and bouldering gyms. Make an appointment with Christin today!
We are quickly coming into ski and snowboard season as the temperature drops and the North Shore mountains are making tons of snow. The Moveo team would like to give you some tips on how to prevent some of the common injuries often seen with these sports and tell you about a course we’re offering in January on foam rolling.
Lower extremity injuries, or injuries to the lower body, are much more common with skiing and snowboarding. Knee injuries, the most common injuries in these winter sports can be prevented with proper strengthening and stretching of the muscles that support the knee. Some of the common muscle groups to include, but are not limited to, Quadriceps, Hamstrings, Adductors (groin) and Gluteus (buttocks).
Here are a few exercises and stretches that would help to strengthen the structures to prevent any injuries.
Single Leg Squats are a very good exercise as they not only strengthen these muscles, but increase balance as well. To do these, stand on 1 leg and perform a partial squat. It is very important to keep the knee aligned over the 2nd toe, keep the spine neutral, the hips level and bum back as in the photo below.
Single Leg Squats
Lateral Squats are another great strengthening exercise and if done properly, they help provide a stretch to your adductors (groin) too. See photo below for a demonstration: take a step to the side, keeping trailer leg straight and go down into a squat. Keep majority of the weight on your heel, neutral spine and push your bum back.
Quad Mobility exercises as pictured requires you to kneel on a BOSU or mat with your foot up the wall. If you contract the glutes and tuck your bum you will feel a great stretch in the front of the hip and the front of the thigh. Hold for 3 seconds and do the exercise 10 times.
Hamstring Mobility exercises are also very important when doing winter sports. These stretches are beneficial to keep flexibility in the muscles groups around the knee. To do these, keep feet hip-width apart, maintain neutral spine, bend forward and put your “sit bones” on the wall behind you. Slide your ‘sit bones’ up the wall until you feel a stretch in your hamstrings. Hold for 3 second and do 10 reps.
Foam Rolling the tender muscles is a great way to help break up some of that scar tissue and bring some healing properties to the area when you’re feeling sore after a long day on the hill. Moveo is putting on two Foam Rolling classes in January.
Wednesday, January 22, 2014 at 6:00 PM
Saturday, January 25, 2015 at 9:00 AM
Class length: 90 minutes
Instructor: Registered Kinesiologist Kim Marshall
Detailed handout included with instruction
Class limited to 8 participants
Call Moveo to Register: 604-984-8731