Written and Edited by Student Kinesiologist Janice Leung with contributions from Dr. Kim Graham, Dr. Jenn Turner, Sonya Scheer and Jason Shane
Does this sound familiar to you? When a nagging ache or pain doesn’t go away, it’s a debacle that everyone faces. With the rise of the internet, googling about an injury is an easy knee-jerk reaction. Even with the plethora of information on the internet, it can be overwhelming and confusing to determine what will help you to recover the fastest and return to pain-free frolicking (the frolicking part is always optional).
At Movéo Sport and Rehabilitation Centre, we approach patient care as a unique multidisciplinary team that includes several therapies and treatment modalities. Sometimes we have patients that are still unsure about who would be most appropriate to see, or especially what each therapist does. Today we’ll be going through each type of treatment at Movéo to dispel common misconceptions and give insight to what they can do for you.
What it is: Traditional Chinese Medicine (TCM) is more than just acupuncture. Although acupuncture is the most well-known practice of TCM, the practice of TCM includes the use of herbal and dietary therapies, as well as massage (tui na and acupressure) and exercise prescription. TCM and Acupuncture are not only for adults; children can benefit from them too!
What it isn’t: Acupuncture isn’t only for pain. Many illnesses may be treated using acupuncture including digestive disorders, gynecological/menstrual disorders (infertility, PMS, menopause, etc.), mental/emotional concerns (anxiety, depression, post-partum, etc.), migraine headaches, and stress management to name a few.
What it is: Active Rehabilitation at Movéo involves one-on-one sessions with a Kinesiologist that will create individualized programs to return clients back to work, sport and daily activities. Clients will learn how to move with correct posture, body mechanics and proper technique to maximize recovery and prevent re-injury.
What it isn’t: Active Rehabilitation at Movéo isn’t just for those that have sustained a motor vehicle accident (ICBC Claim) or work place injury (WCB Claim). It can be for anyone that is struggling with injuries and would benefit from an active approach to injury rehabilitation. It isn’t just general strength training either. The goal is to ensure that clients receive the knowledge base and tools to continue exercising and functioning at home or at the gym and avoid future injuries.
What it is: Chiropractic involves a broad scope of practice that includes but is not limited to Active Release Technique®, Graston Technique®, and rehabilitation exercises. Chiropractors will work with patients to determine and correct the sources, not solely the symptoms of an injury.
What it isn’t: Chiropractic at Movéo isn’t limited to adjustments. Rather, they are utilized when most appropriate in conjunction with other techniques. Movéo Chiropractic isn’t “once-you-start-seeing-a-chiropractor, -you-have-to-keep-going-type-of-chiropractic”. We like to find the problem and fix it, or work with a different type of therapist that can!
MOVÉO MASSAGE THERAPY
What it is: Registered Massage Therapy is the assessment and treatment of soft tissue to prevent injury, pain and physical disorders. Massage Therapy will treat symptoms by addressing the underlying cause of pain and dysfunction. Massage Therapists use hands-on techniques that can provide immediate relief, as well as long term benefits by working on the muscles, fascia, ligaments, blood vessels and nervous system. At Movéo we are all dedicated to educating you on injury prevention and management techniques. We work together with our Kinesiologists, Chiropractors, Physiotherapists and Traditional Chinese Medicine Doctor to provide a team approach for your health.
What it isn’t: Registered Massage Therapy isn’t just for relaxation. Therapeutic techniques can be used to relax the nervous system or energize it. Do you have an upcoming sporting event? Massage Therapy will increase circulation, improve response time and prepare your muscles for action.
What it is: Physiotherapy is finding the cause of a person’s pain and not just treating the symptoms. Physiotherapists use a hands-on approach to clinically assess and diagnose injuries and dysfunctions. Movéo Physiotherapists have extensive post-graduate training in many topics including sport and orthopedics, as well as post-surgical rehabilitation.
What it isn’t: Physiotherapy isn’t just home exercises. Physiotherapists are also trained in soft tissue massage, joint manipulations and dry needling, and incorporate each when appropriate for the patient.
What it is: A group of like-minded therapists from different backgrounds that collaborate through close communication and teamwork to ensure that each patient capitalizes on the specialties of the therapies available to them at our unique clinic.
What it isn’t: The team isn’t a collection of super practitioners to attract patients. Nor does it mean that a patient must receive treatment from every type of therapy offered at Movéo. There is neither a single best type of therapy nor specific combination of therapy that is necessary for every patient. The coordinated effort of the multidisciplinary team guarantees that each patient receives the appropriate individualized treatment at the right time. The team concept also means that we will communicate with you and your medical team to ensure that everyone is working towards a common goal.
If you want to learn more, explore our website to see all the services that we offer. Also feel free to peruse our online booking system, which will allow you get to know more about each of our practitioners through their bios!
Written by Physiotherapist Amanda Sin, Edited by Student Kinesiologist Janice Leung
Compare mountain biking to biking on the road, and for most road cyclist beginners or novices, their hearts may skip a beat or two if they aren’t natural adrenaline junkies. It’s hard to fathom how mountain bikers can navigate tree roots and rocks while flying down a decline or curve. The thought easily brings an ache despite the chamois pads in cycling shorts. Riding a bike gives you the sense of freedom to explore where you want while covering lots of ground. But maybe sometimes it gets a bit too monotonous riding on the road for hours. If you’re curious to mix things up a bit and try your wheels in the realm of off-road riding, here are 5 tips to help you have an easier transition into the mountains and beyond.
1. Look ahead and towards where you want to go.
Your bike will go where you’re looking, so don’t stare at the obstacle that you don’t want to hit. Look ahead at the line you want to take and your bike will go there.
2. Stand up.
When going downhill or over obstacles, stand up out of the saddle. This will give you more control and stability. Keep your arms and legs relaxed. As the terrain gets steeper or more obstacles appear, increase the bend in your arms and legs to increase stability.
3. Modulate your braking.
Be familiar with which brakes are for your front and rear wheels respectively. Your front brake is more powerful and will slow your bike down more than the rear brake. If you simply don’t want to go any faster, mostly use your rear brake. If slowing down is the priority, then use more of the front brake. Think of your brakes as dials that can be turned up and down, as opposed to on and off. This allows you to control the bike while slowing down in a controlled manner.
4. Move forward when climbing a steeper hill.
As the hill gets steeper, moving your weight forward on the saddle will help to keep both wheels on the ground and it’ll be easier to control your bike.
5. Be prepared.
Always leave home with a tool kit that will allow you to change a flat tire and tighten bolts on your bike should they become loose. Also, make sure you bring adequate food and water for the duration of your ride.
About the Author
As a member of the Canadian National Mountain bike team, Amanda has represented Canada at many international events. In 2011 she won a bronze medal at the Pan American Games, and in 2012 qualified to the Olympic Selection Pool for the London Games. Amanda joined the team and has been working at Movéo since March, while still instructing and racing on her bike!
Written by Student Kinesiologist Janice Leung with contributions from Dr. Kim Graham, Dr. TCM, R.Ac
The weather on the west coast has been great and a lot of recreational cyclists have been out and about. If you’re not a seasoned cyclist, it might be easy to make rookie mistakes and end up sidelined with an injury. Although cycling is considered low impact, there are still many injuries that can occur especially due to prolonged postural adaptations and repetitive limb movements (Callaghan, 2005). Injures are not limited to but often include those involving the knee, IT band, neck and back (Mellion, 1991; Callaghan, 2005). If you’re experiencing some pain on long rides, a few tweaks to your posture will probably prevent them from turning into full-fledged injuries. Here are 6 tips to help keep you riding healthy and happy.
1. Resetting your neck position every so often.
Your neck is an integral part of your spine and it’s important to try to maintain a neutral spine and avoid hyper-extension or -flexion. You can incorporate a chin tuck to reset your neck position. Try to imagine a string from your upper back that goes straight through the top of your head. Keep the string straight and taught and when your head is in a neutral position, i.e. your chin is positioned in between extremes of being too far or too close to your chest, make a double chin.
2. Resetting your upper back position every so often.
It’s easy to just bear down, focus on your pedal strokes and forget about your upper back. Wearing a backpack makes this worse as you’re more prone to shrugging or rounding your upper back to compensate for the weight, especially on uphills. Think about performing a “scap push up” where you protract your scapulae (bringing your shoulder blades towards the outsides of your rib cage) and then retract your scapulae (pulling your shoulder blades down back). This can help as a reset to bring your upper back into a better position.
3. Keeping “soft” elbows, not hyperextending, especially on downhills.
Think about keeping your elbows slightly flexed and tucked in by your sides. I found myself hyperextending a lot when I first started riding and got sore elbows, but making this tweak to my posture helped solve the problem right away.
4. Be mindful of your knee tracking.
There are “normal” variances of pedal stroke, but most importantly watch for the extremes, such as wide-leg-knee-out or knock-kneed positions. Although knock-kneed is normal for some cyclists, proper alignment and pedaling mechanics dictate an “up and down” motion to be most desirable. Pedaling drills, along with assessment and treatment for any contributing physiologically limiting issues, e.g., hip, back, etc., will only help you to be more efficient and limit knee problems.
5. If riding for long bouts of time, consider gloves with specific palm padding and / or switching hand positions every so often.
Some common injuries in cyclists involve compression of nerves, such as the ulnar and median nerves, from prolonged pressure from the handlebars. Numbness and tingling in the fingers and hands may occur. This can be prevented by switching from the drop-down handlebar to the hoods or other positions every so often. There are also cycling gloves sold with padding in specific locations where the nerves are normally compressed to give more cushioning to reduce chances of irritating the nerves (Rehak, n.d.).
6. Get a bike fit.
Although this is an extra cost to your already expensive bike and bike gear, it’s definitely worth it to have a professional adjust your bike to be personalized to fit your body. Even if you initially feel like riding your bike is completely comfortable, after some time, aches and pains may start to appear. As well, your saddle and seat height are big factors that affect the amount of flexion through your lower back. So if you tend to have issues with low back pain, make sure you get a bike fit in addition to professional help to ensure that you aren’t having issues elsewhere, such as in your hamstrings. For me, the most pivotal changes included actually being able to fully grasp the brake levers from the hoods (talk about safety) and a decrease of neck tightness after I got a bike fit.
With all that being said, do your best. Sometimes neck posture or back posture inevitably goes out the window when you’re struggling up a massive and long hill. But by keeping these few tips in mind and adjusting your posture throughout your long rides, it’ll help to stave off injuries that force you to take time off the road.
If you ever have any concerns or questions, always consult your health professional. Make sure to stay tuned for the next blog post on tips for mountain biking from Movéo physiotherapist Amanda Sin, who has a national competitive background in mountain biking.