Written by Student Kinesiologist Janice Leung
These days, it is not uncommon to see runners sporting an assortment of high knee socks at races, or on the sidewalks through your car window. As many professional runners have now donned the compression calf sleeves or full socks, many have followed suit in hopes of enhancing their performances. However, the question remains whether or not there is true benefit to wearing such head-turning socks.
Whether it is compression socks or full compression tights, the main principle is to increase blood and lymph flow while preventing blood pooling in the lower legs. This is useful clinically in those that have deep vein thrombosis, varicose veins or any conditions with blood circulation difficulties (Metzler, 2008). The compression also comes in handy for those that travel a lot because sitting for extended periods of time will lead to blood pooling in the legs. Similarly, those that are forced to sit all day or stand for several hours at work can benefit from compression. Another reason to wear compression clothing is to decrease muscle vibration by compressing and hugging the musculature. Every footstrike sends force and vibrations upwards into the muscles and tendons of the lower legs (Magness, 2010). This is one of the theories behind what causes DOMS (delayed onset muscle soreness). Both motives of promoting blood flow and minimizing vibrations contribute to the overall goal of increasing venous flow and decreasing the by-products that accumulate and lead to muscular fatigue (Magness, 2010). Essentially, the goal is to bring in good nutrients such as oxygen, and to flush out muscular waste.
Elmarie Terblanche, a sports physiology professor from Stellenbosch University of South Africa, conducted the first real-world study involving athletes competing in the Two Oceans ultra-race (O’Mara, 2013). It was found that athletes who raced in compression socks, compared to those in regular knee-high socks and those that raced in neither, experienced significantly less muscle damage and even ran an average of 12 minutes faster (O’Mara, 2013). Massey University of New Zealand conducted a study where twelve runners performed five 10km time trials and a vertical jump test was performed before and after each 10km (Ali, Creasy, & Edge, 2011). Subjects wore either a “control” sock without significant compression or “high”, “medium”, or “low” degrees of compression. Both subjects in “high” compressive and non-compressive socks had a decrease in their jump heights, but those that wore “low” and “medium” degrees of compression had in fact increased their heights. Ali and colleagues (2011) stated that no significant effects on lactate accumulation or heart rate were found when wearing compression socks. However, evidence in the vertical jump heights of the subjects that wore “low” and “medium” degrees of compression led to the premise that the subjects’ muscles were less fatigued during their 10km time trial with the socks on (Ali et al., 2011). Therefore the socks assisted in improving muscle recovery.
From personal experience, after grueling workouts where I know my calves took a beating, I jump straight into my compression socks. (Though in reality, it actually takes a bit of a sweaty effort to squeeze my calves in.) Sometimes when I have little niggles (small aches that runners tend to ignore and run through) that are anywhere from my heels up to my knees, I don the tight socks. And most of the time, the pain subsides after I wear the socks long enough. Sadly, compression socks and sleeves are not magical; they will not help kiss your problems below the knee goodbye. For serious injuries, my best advice is to seek professional help, book in for an appointment at Movéo! But usually the day after wearing the socks, my calves feel much fresher and ready to tackle the next workout.
Stay tuned for next week when I compare compression socks to sleeves and give details on my own experience in using compression gear.
Written by Physiotherapist Shayla Hall
Foam rolling has exploded from an obscure practice of professional athletes to a staple among weekend warriors and grandmas alike.
Because it works. Clinically, personally, and anecdotally I see great results with adding rolling to one’s rehab program.
I’ve heard (and historically have probably said…oops) that foam rolling breaks up scar tissue, stretches fascia (IT band), and reduces adhesions that form between muscles. Years after the pioneers brought rolling to the masses, research about the force required to effect tissue structure has become available.
I’ll spare you the p-values and probability clusters (what?). Essentially, I would have to drive a truck over your IT band to break the first 1% of the superficial layer of fascia. It is highly unlikely that foam rolling has a direct and significant structural effect on soft tissue. If you think about it, thank goodness our bodies don’t work that way. I would be covered in dents and divots. Office workers all over the world would suffer from “Square-butt Chair-Syndrome” as their glute structure morphed into their swivel chairs. What about people in car accidents? Thankfully our bodies are designed to be strong, resilient, and force resistant.
So why does foam rolling work?
The explanation for rolling, much like many physiotherapy modalities, is a neurophysiological one. This is where my patient’s eyes usually glaze over and I wonder if the resulting boredom-slash-patient-confusion is worth it. In this case, it absolutely is. Focus those eyeballs and read on.
We roll muscles that feel “tight” or have “trigger points”. In the rehab world, we call this “tonic” muscles – basically the nervous system is firing signals at the muscle that make it impossible for the muscle to relax. Rolling provides a proprioceptive input, which triggers the nervous system to send an output. If done correctly, foam rolling provides a non-threating input which triggers a down-regulation of the tone by the nervous system.
Phew. You still with me? I’ll summarize: Foam rolling works via our fancy-pants nervous system…it doesn’t break up scar tissue or obliterate fascia.
Who cares though right? **she grabs a PVC-pipe roller and rolls the &*%$ out of her ITB**
In this case, it is important that patients know how foam rolling works because the dosage changes. If I am trying to break up fascia, I’m going to roll HARD. I’m going to hold my breath through the pain. If I’m trying to send input to the nervous system, I am going to dial down the intensity, use my breath, and avoid the intense pain that could actually further “threaten” my nervous system. I’ll probably get better results. The duration can change too. If my knee is sore doing a squat, I will foam roll my leg. If I’m trying to break down the ITB, then I’ll probably need to spend a long time rolling. In actuality, I just need enough rolling to down-regulate my lateral quad and make my squat pain free. If this happens with 30 seconds of rolling, then I’m done. I won’t see additional gains by rolling around for 20 minutes because my nervous system has already gotten the message.
While practicing in Whistler, I have come across a lot of athletes who swear that HARD rolling is what they need. I believe them, even though I don’t believe they are breaking down fascia. Everyone’s body is different. People respond differently: to rolling, to treatment, to exercise. I encourage you to experiment with the roller to see how little you need to see a result. Life is short, so if 30 seconds of moderate rolling is all you need to hit the trails, then get up off the floor and get going!
Happy New Year from all of us at Moveo! We hope that you had a great Holiday season and we would like to thank you for your patronage in 2014 and for choosing us for all your rehabilitation needs! We look forward to continuing our relationship in 2015!
New Clinic, New Year!
Have you been wanting to try a new service at Moveo? Do you have a friend or co-worker that would benefit from our services? If yes, this promotion is for you. Book your initial visit and come in before Feb 28th and receive 10 % off! Happy New Year!
Our new clinic is open and we couldn’t be happier! This incredible space was made possible by a few crucial people and organizations. We would like to thank:
Kang and Associates Design
Welcome Shayla Hall!
Shayla Hall is the newest member of the Moveo Team. She’s a registered physiotherapist and acupuncturist. We sat down with Shayla to get to know her better.
What makes your eyes light up in your job?
I love helping people see the resiliency of their bodies – helping them move from a place of stress and anxiety about an injury into a place of understanding and empowerment. I love knowing that people leave the clinic feeling better than when they walked in.
What’s your favourite activity on the weekend?
Coffee + bike + ski + yoga + laughing + dinner with friends + wine
If you didn’t work at Moveo, where would you be today?
Hobnobbing somewhere in the Sea to Sky corridor.
What types of clients would you most like the opportunity to work with at Moveo?
Variety is the spice of life, right? I like working with all sorts of injuries and issues, but of course kind, fun and motivated clients make my job a pure joy. My treatments are very hands-on. My goal in the clinic is to release blockages and restore movement so clients can get back to doing the things that inspire them, whether that’s running a marathon, lifting their baby or living without pain.
Now offering Active Rehabilitation Programs with our Registered Kinesiologist: Kim Marshall
What is Active Rehabilitation:
An individualized program designed by a heath care professional to return clients back to work, sport and daily activities.
Following a history and assessment, an individualized treatment plan consisting of kinesiology sessions will be devised.
Sessions will take place 2 to 5 days per week for 30 minutes to 2 hours.
The program will consist of:
• Restoring range of motion and reducing pain
• Improving posture and muscular imbalances by a mix of specific strengthening and stretching
• Functional core training, cardiovascular training and improving overall strength
• Improving balance, proprioception and flexibility
• Work or sport specific exercises
The goal is to ensure our clients receive the knowledge base and tools to continue at home or gym and avoid future injuries.
The program is open to all clients who would benefit from an active approach to injury rehabilitation, including those that have sustained a motor vehicle accident (ICBC Claim) or work place injury (WCB Claim) to athletes looking to return to sport.
$70 – 1 hour
$55 – 30 Minutes
Paired training is available, inquire for details.
Email email@example.com for more information
We are discussing headaches and how Moveo can help.
There are three common types of headaches: tension, migraine and cluster headaches. Among the three types, tension headaches are the most common form and they are often the result of stress or fatigue. In addition to tension, fatigue and stress, factors that have been associated with the onset of headaches include prolonged desk work or manual labor, dramatic changes in eating or sleeping habits, and even poor posture. If the factors that are triggering headaches are not properly identified and addressed, the headaches may become chronic. In some cases, however, neck, back, and shoulder pain may be contributing to the occurrence of persistent headaches. A constant headache may also be the result of an underlying condition or serious injury.
|The brain itself does not contain nerves that are responsible for pain sensations – which means the brain tissue itself can’t “hurt”. The actual pain of headaches originates in structures or tissues in the surrounding regions of the brain and, therefore, a headache typically signals an issue in the body that needs to be addressed. Most headaches can easily be treated with over the counter pain relievers (e.g., aspirin, acetaminophen, ibuprofen), but chronic headaches may require a more therapeutic approach, especially if the headaches may be the result of pain referred from the body (e.g., neck or upper back pain). In such cases, our practitioners can help individuals address the cause of the headaches, and in doing so, reduce their occurrence.|
If an individual is suffering from tension headaches, for example, therapy may involve teaching the person relaxation and coping strategies that can be used when stressful situations arise that have been found to be the triggers for their headaches. If it is believed that body pain (e.g., shoulder or back pain) is causing the tension headaches, then we would more than likely focus on relieving muscle tension as well as teaching an individual stretching and strength-training exercises. Once we feel as if an individual has learned how to properly perform the exercises, they can then be incorporating into a home exercise program, or easily done while at work. Individuals who continue to engage in their exercises generally experience relief from headaches and body pain. Furthermore, the therapeutic techniques can become a long-term approach to avoiding the headache triggers, stopping a headache if it does start, or reducing its intensity and frequency.
If you are experiencing chronic headaches or even neck, shoulder, or back pain that you believe may be associated with the occurrence of your headaches, our trained professionals at Moveo can show you stretching exercises and various treatment methods that have proven to be useful. Neck and shoulder training, in particular, has been shown to reduce both headaches and body pain. Furthermore, some of the techniques can even be performed at the workplace.
We at Moveo would be happy to assess your current physical state and create a program tailored specifically to your needs and goals. Call Moveo to make an appointment or to ask any questions you may have.
Have You Booked Online Yet? Meet JANE
As of November 2014, Moveo has introduced online booking! Available 24 hours a day, 7 days a week! Visit www.moveo.ca to book an appointment at your convenience.
Happy Holidays from all of us at Moveo! We have holiday hours currently in effect.
OPEN Monday December 22 and Tuesday December 23: 9am – 3pm
CLOSED Wednesday December 24 through Saturday December 27
OPEN Monday December 29 and Tuesday December 30: 9am – 3pm
CLOSED Wednesday December 30 and Thursday January 1
OPEN Friday January 2: 9am – 3pm
CLOSED Saturday January 3
We’ll be back to regular hours on Monday January 5.
Call 604.984.8731now to book your appointment or visit us here on www.moveo.ca to book online.
Moveo just celebrated its 8th birthday at the end of July! We’ve found a niche here on the North Shore, and LOVE our team of talented practitioners, our active clientele, and our amazing community! We’ve outgrown our current clinic space and need someone bigger and better to do what we do best. November 3rd, 2014, we will be closing the clinic on Lonsdale and 15th, and will be opening our NEW doors just down the street at 1133 Lonsdale at our NEW MOVEO location.
The building, which may be familiar to North Shore residents, used to be the home of the North Shore News before the building burned down. After they built the new building, Unit #102, which is now ours, sat empty for a few years before we decided it would be the PERFECT location for our new clinic. The process hasn’t been easy, and owners and chiropractors Jenn and Sarah have certainly been put through the paces and have learned many lessons in patience, business, construction and partnership, but the payoff will be so sweet, as we have witnessed this transition from ground up, creating exactly what we feel will be the absolute best environment for our staff and patients to enjoy! Working with OMB’s design team (www.officemb.ca), Kang+Kang Consulting Group Ltd. (www.kkcg.ca) and FUSION (www.fusion-projects.com)
With a similar layout to current Moveo, but double the square footage, new Moveo will have an bright, modern, friendly reception area, and just freshen our look a little bit. We have stuck with the open space concept gym and curtained treatment area that is twice the size of our current rehab gym.
Adding a few more treatment rooms was a priority. Going from 2 rooms to 5 rooms will make a difference in accommodating patients for massage therapy and acupuncture. A few extras to make life easier for our staff, like an office, a kitchen and charting area, as well as a file storage room, have been added to the floor plan as well.
We will have a pay parking lot underneath the clinic with the entrance at the rear of the building. There is some street parking around in addition.
With all this excitement happening, we are going to have a party to celebrate! November 22nd from 2:00-5:00 pm is our grand opening! There will be prizes, draws, demonstrations and some Olympians, and other special guests may be making an appearance.
Jamie Magpantay is the newest co-op student from Simon Fraser University. She is currently pursuing a Bachelor’s degree in Kinesiology with an Active Health and Rehabilitation concentration.
Jamie was involved with a variety of sports growing up, being a part of various basketball, volleyball, and ultimate teams. Her favourite teams to be a part of were the Burnaby/New Westminster regional basketball team and her current VUL ultimate team. Jamie is always looking for new sports to take part in and nowadays you can find her at the gym weight training or doing yoga and pilates.
Jamie has her Canfit Pro Personal Training Certification and has had previous experience teaching exercises and stretches at different establishments. She believes in the importance of activity especially within the older population, volunteering at her local care home encouraging the residents to go on walks or inviting them to the exercise room.
Jamie hopes to one day become a physiotherapist or a chiropractor (she is still undecided). But she is very excited there are plenty of role models for her to look up to here at Moveo!
Moveo patient and track athlete Camryn Yuen is a 15-year-old student at Carson Graham Secondary School. For a required school project, Camryn has come up with the idea to team up with the North Shore Neighbourhood House to create a non-profit organization called Starting Blocks.
Starting Blocks is a foundation that gets sports equipment to people who may be less fortunate and not able to afford the luxury of sports and the equipment that many of us take for granted. Through various events, Camryn hopes to create an inventory of donated sports equipment, running shoes, socks, sports wear, and money used to buy sports equipment and gift cards to sporting stores.
Moveo Sport & Rehabilitation Centre will also be supporting Starting Blocks! Moveo will be setting up a donation bin for sporting equipment in our waiting area. Everyone who brings equipment in will be entered in a draw to win a free massage therapy session! Moveo is proud to be affiliated with such a bright young student athlete and is thrilled to help her out on her quest!
About Camryn Yuen:
“My passion has always been sports and I have been lucky enough that my parents have been able to pay for all my sports and equipment that I have needed. I hope my foundation will give many people a chance to benefit from the positive effects and outcomes of athletics.”
Camryn competes in many sports, her most recent success and focus in athletics- namely track. She went to BC summer games this past summer and qualified to race at Nationals as well!
At Moveo, we pride ourselves in providing an incredibly diverse set of treatments to help you recover. Each person’s injury is unique and requires a unique approach. One unique treatment we offer is Functional Dry Needling. We have physiotherapist, Jason Shane below explaining what it is and how it can help you.
Wondering if Functional Dry Needling is right for you? Have more questions or want to book an appointment? Give us a call at 604-984-8731.
We believe healthy kids make healthy adults. It’s why we love initiatives like ACTIVE IN SCHOOL where many organizations have come together to help kids learn to appreciate a healthy lifestyle through education and physical activity while in school. It’s also why when Dr Kim Graham was given the opportunity to discuss her own career choice as a doctor of traditional Chinese medicine, she jumped at the chance. It was an opportunity for her to share her love of helping people heal.
Dr Graham was invited by North Vancouver School District to speak about what it means to be an acupuncturist and a doctor of TCM. She spoke about how she uses acupuncture, herbal therapy, massage and other hands-on methods in conjunction with western medicine to treat disease and injury. She shared how she also teaches classes to others on how to do these things and gives educational talks to schools and various groups, as well as writes articles for many publications. She discussed her career path and what kind of education she received to get to where she is today and what she sees as the future of traditional Chinese medicine careers.
Her favourite part was talking about how much she loves her job. She sees it as a fast-growing and dynamic field with lots of opportunities for more people to join in the world of TCM practice. Dr Graham found the experience to be very rewarding as she saw eyes light up before her at the possibility of helping others through such a worthy and healthy career.
We at Moveo love to talk with classes and groups about the ways we can help you and how you can help yourself. Dr Kim Graham is just one of us who available to share her story and love of traditional Chinese medicine with your group. Email us to learn more! firstname.lastname@example.org