Moveo is Moving!!!

New Space Before

We are very excited to announce that after a lot of searching, we have found a new home for Moveo! Rest assured we’re only moving a few blocks away and we are going to be expanding to better serve our patients and the North Shore community. The official date is set for November 1, 2014 and we will definitely be busy until then. We are currently in the planning and designing phase and construction should begin in the next few weeks.

Some of the major features we are looking forward to sharing with you include ground floor space with lots of sunlight in a beautiful new building, more treatment rooms to better accommodate our patients, a bigger gym space, online booking to make booking an appointment as easy as possible, and expanding our team to provide the best care possible. We appreciate all the support of our current Moveo community and are very excited for the future home of Moveo! Stay tuned for updates on the expansion and news about a grand opening event!

New Space After

Welcome to Abigail Iris Hu!

On July 26th, Sonya Scheer RMT welcomed to the world, her baby daughter, Abigail Iris. Abby was 8 pounds and 8 ounces of healthy baby girl and was fashionably late at 11 days over her due date.

Moveo at the BMX World Championships

Dr. Jenn Turner traveled to the 2014 BMX World Championships ‎in Rotterdam, Netherlands this past week with the National Team. With family in tow, she was in charge of 5 elite men, 2 elite women and a 16 year old challenge rider. Working with most of these athletes regularly at Moveo, it was a natural fit to continue working with them on the road!

Canada’s successes were measured by a pair of gold medals in the age group categories- one by Moveo fan Alex Tougas in the 16 year old category! Olympian and a face often seen around Moveo, Tory Nyhaug made history for Canada by being the first male BMX’er to medal at world championships! We congratulate Tory on his medal and Jenn was glad she and family were there to witness his success!

Moveo at the Commonwealth Games

Moveo’s Christin Sadler RMT was among the therapists at the prestigious Commonwealth Games with Swimming Canada.

The Team was successful at grabbing 11 medals, two more than during the last Commonwealth Games in Delhi. Multiple Canadian records were set. Christin says Scotland was a fantastic host country and her time there was truly a wonderful experience.

This was the first of two major swim meets for the team. They’ve also competed in the Pan-Pacific Championships. Go Canada!

Enjoying North Shore Hiking

Throughout the summer when the sun comes out, many people in the North Shore can enjoy the beautiful hiking trails. The most popular trail of course is the Grouse Grind; more known for its difficulty than its scenery. Just east of the Grind is the BCMC trail, a steep trail that is about 3km in length. If you want to travel to Cypress Mountain make sure to do the Eagle Bluffs which has a breath taking view at the end.  Brother’s Creek Loop is known for its waterfalls and red cedars it is also a must do trail for this summer.

With any exercise one may experience injury. Among the most common injuries for hikers are overuse injuries such as patella femoral syndrome, plantar fasciitis, and acute injuries such as ankle and wrist sprains, and ACL sprains. For ongoing pain or serious injury please see one of our friendly practioners at Moveo to help you keep active this summer!

Patella Femoral Syndrome

What it is: Pain about the kneecap that is worse walking on inclines and after sitting for long periods of time.

Helpful Hints: Ice the front of the knee (20 minutes on and 40 minutes off). Stretch the outside part of the quadriceps, stretch the hip flexors. Strengthen the inside part of the quadriceps

Plantar Fasciitis

What it is: Pain along the inside edge of the heel near the arch of the foot. Pain is usually worse in the morning.

Helpful Hints: Rolling along the arch of the foot with a tennis ball, golf ball, or a frozen water bottle. Towel Scrunches

Ankle Inversion Sprain

How it may occur: The combination of the uneven terrain and beautiful but distracting scenery may cause a hiker to fall

Helpful Hints: Ice (20 minutes on 40 minutes off). Elevate leg while sleeping; avoid weight bearing activities for 3-4 days depending on the severity of the sprain.

Wrist Sprain

How it may occur: Same as above. Falling on a hyper extended wrist is the most common way for a sprain to occur.

Helpful Hints: RICE (rest, compression and ice). Hand strengthening exercises should be done as soon as possible

ACL Sprains

Signs and Symptoms: May experience a pop followed by immediate disability. The knee may feel like it is shifting.

How it may occur: Running fast then suddenly decelerating and changing directions.

Helpful Hints: Working on proprioception on an unstable surface may reduce the incidence of the injury.

The type of footwear is also important in preventing injuries as well as maintaining comfort throughout the hike.

1. Light Hiking Shoes: These shoes are usually low cut and have a flexible mid sole. These shoes are ideal for day hikes and for people carrying light loads.
2. Hiking Boots: These boots are made with a mid to high cut and have a flexible mid sole. The higher cut of the boot provides more protection from ankle sprains.
3. Backpacking Boots: These boots are high cut and have stiffer mid soles. The stiffer mid soles protect the foot from wrapping around every tree root and rock and therefore the feet won’t wear out as easily. These shoes are ideal for day to day hikes and for people carrying heavy loads (around 40lbs)

As a last note don’t forget to stretch after the hike! Focus on the calves, hamstrings, and quadriceps.

Happy Hiking!

References:

www.vancouvertrails.com

www.sesportsmed.com

www.rei.com

Arnheim’s Principles of Athletic Training 13th edition-William E. Prentice

Starting Blocks

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!

To read more about Camryn Yuen, see our blog post: http://www.moveo.ca/2014/08/20/moveo-and-moveo-patient-camryn-yuen-teams-up-with-north-shore-neighborhood-house/

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May is Physiotherapy Month!

At Moveo, we are proud of our tream of physiotherapists and all that they do for us and for you. Through the Canadian Physiotherapy Association (CPA), we are celebrating our team during the month of May. We hope you’ll join us in thanking our physiotherpist and learn more about what it is they do at www.physiocanhelp.ca

From CPA: “With over 20,000 registered physiotherapists registered in Canada, National Physiotherapy Month is an opportunity to celebrate the profession and recognize the expertise and care that physiotherapists provide to promote good heath, prevent injury, and improve the physical function and well-being of Canadians through the treatment of a wide range of conditions.”

Jenn is Back!

We’ve all been waiting for it: Dr Jenn Turner is back! Jenn has returned to Moveo after maternity leave. She’s currently working in the clinic on Fridays and Saturdays with plans to return to her full hours by summertime. Call us to book in with her today!

Good Luck to Sonya Scheer! And Welcome to new Registered Massage Therapist Christina Larigakis!

Sonya Scheer, RMT is excited to announce that she is expecting her first baby in July. She has started her transition to maternity leave, which will officially start in June. Sonya asks you to join us in welcoming Christina Largakis, RMT who she personally selected as her locum. Christina will be continuing with the clinic after Sonya returns. Christina brings with her very similar experience and approach to her practice. She works with a focus on Deep Tissue Therapy, where she will thoroughly work through all the affected layers of muscle and soft tissue to fully relieve the problem area. Welcome Christina!

Rotator Cuff Injury

If you’re experiencing pain and weakness in your shoulder, you’re probably suffering from a rotator cuff disorder.  Simple everyday activities like changing your clothes or bathing can be made uncomfortable or even impossible.  These significant, but often understated conditions involve irritation of the tendons and muscles that help connect the upper arm bone with the shoulder blade.

Historically, these conditions were thought to primarily involve tendinitis, or inflammation of the tendons, and bursitis, or inflammation of the fluid-filled sacs between tendons and the shoulder blade.  More recently, comprehensive clinical examinations have shown that conditions related to the overuse of tendons are more consistent with muscle tissue degeneration, and often occur in the absence of inflammation.  Also referred to as tendinosis, the causes of tendon or muscle tissue degeneration are often unknown.

Although rotator cuff issues are often caused by the types of repetitive overhead motions used during sports like badminton, tennis and racquetball, they can also be caused by repetitive work-related stress and strain.  Rotator cuff disorders can also be caused by poor posture, acute injury due to falling, or simply due to the everyday muscle and tendon degeneration that accompanies the normal aging process, and wear and tear.

In addition to tendinitis, bursitis and tendinosis, sudden rotator cuff tears after a fall or injury may occur and are associated with debilitating pain and often surgical treatment of the affected rotator cuff.  Unfortunately, the success of surgery is dependent on a variety of factors, and incomplete recovery and a worsening of rotator cuff syndrome pain has been reported to be as high as 23% to 35% of the time.

Fortunately, chiropractic treatment, acupuncture, massage or physiotherapy for rotator cuff disorders can significantly improve the range of motion and pain management of the affected rotator cuff, especially after surgical treatment.  Depending on the underlying causes and extent of the rotator cuff issue, the following treatment options may be recommended to help improve function and relieve pain:

1. Stretching Exercises. 

A variety of range of motion exercises are used to help exercise muscle groups of the rotator cuff to help promote joint flexibility and to reduce the risks of joint mobility issues.  Stretching exercises include pendulum stretches, which help stretch the area where tendons move; posterior capsule stretches, which aim to ease the tightness of the ligaments near the back of the shoulder and help to eliminate rotator cuff pain; and wand exercises, which involves improving the range of motion of the shoulder joint.

2. Strengthening Exercises. 

Strengthening muscles of the rotator cuff helps to prevent re-injury.  These exercises include scapular squeezes and setting, inward and outward rotation exercises, and abduction exercises.

By combining stretching and strengthening exercises into a personalized regimen, our practitioners are capable of significantly reducing the recovery time following surgery and greatly increase muscle strength and the range of motion of the affected rotator cuff.  Although a variety of exercises will be recommended for patients to complete at home, studies have shown that the specialized supervision of a our trained practitioners allow for a significantly better recovery after rotator cuff surgery.

For more information on how the practioners at Moveo can effectively help those with rotator cuff disorders, please contact us at *client_company*.  We would be pleased to examine your shoulder, and develop a personalized physical therapeutic treatment plan that specifically addresses your needs.

Read more on rotator cuff tears here.  

References

• Silverstein B, Welp E, Nelson N, Kalat J. Claims incidence of work-related disorders of the upper extremities: Washington state, 1987 through 1995. Am J Public Health. Dec 1998;88(12):1827-1833.
• Fu FH, Harner CD, Klein AH. Shoulder impingement syndrome. A critical review. Clin Orthop Relat Res. Aug 1991(269):162-173.
• Tytherleigh-Strong G, Hirahara A, Miniaci A. Rotator cuff disease. Curr Opin Rheumatol. Mar 2001;13(2):135-145.
• Childress MA, Beutler A. Management of chronic tendon injuries. Am Fam Physician. Apr 1 2013;87(7):486-490.
• Wilson JJ, Best TM. Common overuse tendon problems: A review and recommendations for treatment. Am Fam Physician. Sep 1 2005;72(5):811-818.
• Razmjou H, Lincoln S, Axelrod T, Holtby R. Factors contributing to failure of rotator cuff surgery in persons with work-related injuries. Physiother Can. Spring 2008;60(2):125-133.
• Abate M, Schiavone C, Di Carlo L, Salini V. Prevalence of and risk factors for asymptomatic rotator cuff tears in postmenopausal women. Menopause. Jun 10 2013.
• Huberty DP, Schoolfield JD, Brady PC, Vadala AP, Arrigoni P, Burkhart SS. Incidence and treatment of postoperative stiffness following arthroscopic rotator cuff repair. Arthroscopy. Aug 2009;25(8):880-890.
• Kartus J, Kartus C, Rostgard-Christensen L, Sernert N, Read J, Perko M. Long-term clinical and ultrasound evaluation after arthroscopic acromioplasty in patients with partial rotator cuff tears. Arthroscopy. Jan 2006;22(1):44-49.
• Odenbring S, Wagner P, Atroshi I. Long-term outcomes of arthroscopic acromioplasty for chronic shoulder impingement syndrome: a prospective cohort study with a minimum of 12 years’ follow-up. Arthroscopy. Oct 2008;24(10):1092-1098.
• Ogilvie-Harris DJ, Wiley AM, Sattarian J. Failed acromioplasty for impingement syndrome. J Bone Joint Surg Br. Nov 1990;72(6):1070-1072.
• Escamilla RF, Yamashiro K, Paulos L, Andrews JR. Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Med. 2009;39(8):663-685.
• Kachewar SG, Kulkarni DS. Calcific tendinitis of the rotator cuff: a review. J Clin Diagn Res. Jul 2013;7(7):1482-1485.
• Long JL, Ruberte Thiele RA, Skendzel JG, et al. Activation of the shoulder musculature during pendulum exercises and light activities. J Orthop Sports Phys Ther. Apr 2010;40(4):230-237.
•     Strickland JP, Fleckenstein CM, Ducker A, Hasan SS. Early Results of Concurrent Arthroscopic Repair of Rotator Cuff and Type II Superior Labral Anterior Posterior Tears. Sports Health. Nov 2010;2(6):503-508.
•     Litchfield R. Progressive strengthening exercises for subacromial impingement syndrome. Clin J Sport Med. 2013;23(1):86-87.
•     Holmgren T, Oberg B, Sjoberg I, Johansson K. Supervised strengthening exercises versus home-based movement exercises after arthroscopic acromioplasty: a randomized clinical trial. J Rehabil Med. 2012;44(1):12-18.

Spinfocus On Sale at Moveo!

Spinfocus offers three cycling workout DVDs with. Ignite is an aerobic conditioning workout; Inspire’s workout builds an aerobic base; and Engage is an aerobic strength-based workout. The DVDs feature Dr Jenn Turner who will guide you through a series of movements and stretches at the end of each cycling workout. Get yours today for $19.95 at Moveo!

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Welcome to Moveo’s February Newsletter!

We Are Winter: Sochi Olympics 2014

If you’re like us, you were riveted by the Winter Olympics in Sochi. It was inspiring to see Canada’s men and women compete after lifetimes of hardwork and dedication in the sports they love. 

We were especially paying attention to the Canadian Bobsled Team and Justin Kripps who had an emotional Olympic experience. After a tough crash in one event, Kripps led the 3-man team to an incredible run, proving Canadians are true Olympians. (video) Kripps, who also competed in the 2010 Olympics, sees us at Moveo and had this to say:

“Dr. Turner and Moveo Sport and Rehab Centre have been great help for me since the beginning of my bobsleigh career. My first international trip on the National Development Team was accompanied by Dr. Turner and she did a great job adapting to the demanding bobsleigh environment. Now years later after competing in the Olympics and preparing for another I can still go back to Moveo to get work done by Dr. Turner and the team whenever I can. Thanks for keeping me together, Moveo!”

Learn more about Justin Kripps a www.justinkripps.ca or www.facebook.com/justinkripps

Good luck to all the athletes over there competing!

Let It Snow! But Take Care of Yourself

Winter is here! You are probably finding yourself removing snow from your driveways and sidewalks, an activity that can easily lead to injury.  Hypothermia, back and shoulder injuries, slips and falls, and even heart attacks can all occur because of improper shoveling.  The danger is not confined to the driveway either; falls while clearing snow from the roof also account for injuries such as spinal fractures, extremity fractures and head injury.

There are several things you can do to minimize the risk of injuries while clearing your home of snow.

• Stay covered – You might get hot and sweaty while shoveling, but your body is still susceptible to the cold. Keep your gloves on to prevent your fingers from getting frostbite.
• Don’t drink coffee to warm up – The caffeine in it can increase your heart rate. Stick to hot cocoa (this has some caffeine too) or decaffeinated tea. An elevated heart rate interferes with the normal function of the heart and can be very dangerous.  The biggest risk of an elevated heart rate occurs if a person already has a weakened heart.  People with any type of cardiovascular disease, older adults or sedentary individuals need to take extra care that their heart rate does not get dangerously elevated.
• Keep hydrated – Take a water break every 20-30 minutes.
• Avoid back strain by following these steps:
  • Warm up first. Shoveling can be an intense exercise so warming up your muscles and getting your heart pumping before you start will reduce your risk of muscle strain.
  • Shovel smaller loads. Over the course of a driveway you can shovel a ton of snow (literally).  By making each load smaller, you can avoid strain on your back.
  • Lift with your knees, not your back.
  • Step in the direction you are throwing the snow and avoid twisting.
  • Don’t keep your hands together on the shovel. Spacing your hands apart will make it easier to lift.
  • Use a smaller shovel. This will force you to pick up smaller loads and the decrease in weight can save your back and other muscles.
  • Don’t wait until the snow stops and then try to get rid of all of it at once.  Go out a few times during breaks in the storm to clear the driveway of a smaller amount of snow.
  • Take breaks.  (Grab a drink of water at the same time.)
  • If possible, push the snow to the side instead of lifting it.
  • And for a shoveling home remedy: if wet snow is sticking to your shovel, cooking spray will allow the snow to slide off more easily.

Heart attacks that occur during winter months are most frequently attributed to shoveling snow, if there has been a snow storm. If you know you will be dealing with snow this winter, visit your doctor or %physiotherapist% first for a checkup.

For more tips on how to shovel safely and reduce your risk of injury, talk to the trained, licensed chiropractors, massage therapists and acupuncturists at *client_company*. They will let you know if you are healthy enough for the activity and give you more steps to take to further minimize any damage that might occur. If you have already suffered an injury because of shoveling or any other activity, one of our practitioners would be happy to assess your injury and create a program tailored specifically to your needs and goals. Call *client_company* to make an appointment or to ask any questions you may have.

References

1: Pipas L, Schaefer N, Brown LH. Falls from rooftops after heavy snowfalls: the
risks of snow clearing activities. Am J Emerg Med. 2002 Nov;20(7):635-7.
2.  http://www.ccohs.ca/oshanswers/ergonomics/shovel.html#_1_3
3.  Persinger MA, Ballance SE, Moland M. Snow fall and heart attacks. J Psychol.
1993 Mar;127(2):243-52.

Acupuncture Demystified

Dr. Kim Graham recently shed some light as to what acupuncture is for some confused and curious trail runners. She’s written a great article for Trail Running Canada:

“Acupuncture: The Final Frontier. These are the voyages of traditional Chinese medicine. It’s mission: to explore meridians, to seek out new life and new ways of healing, to bodly go where you’ll wish you had gone before.

You’ll have to excuse the Star Trek reference, but really, this is how I sometimes feel when explaining traditional Chinese medicine (TCM) and acupunture to someone for the first time. Why? Because the medicine I practice is often the medicine of last resort. When illness and/or injury persist beyond what is “normal” or “endurable”, that’s when most make their appointment of desperation to finally try acupuncture. After their first appointment, most often they ask themselves why they waited so long to do so.”

You can read the rest of the article on page 37 of Issue 7 of Trail Running Canada HERE.

Moveo at the Races! 

Speaking of trail running, Moveo has a busy season ahead of us. We are a proud sponsor of two North Shore trail race series: Coast Mountain Trail Races and Mountain Madness. You can expect to find us at almost every finish line of these events providing free massages to all participants, which gives us a pretty full calendar.

Kicking off the season is Mountain Madness’s Dirty Duo on March 8th and Coast Mountain Trail Series’s Cap Crusher on March 23rd.

Check out each link to learn more about the races and sign up soon! We hope to see you out there!

www.coastmountaintrailseries.com

www.mountainmadness.com

Foam Rolling Sessions 

We have two more Foam Rolling Sessions coming up soon! Our last sessions were so successful that we wanted to open up to opportunity again for people to learn foam rolling techniques that will help them ease those aching muscles and joint and loosen those tendons. See below for dates and times and call 604-984-8731 to register. Hurry! Space is limited.

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‘Tis the Season for Celebrations!

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!

Welcome New RMT Christen Sadler

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!

Ski and Snowboard Injury prevention: By Kim Marshall, Registered Kinesiologist

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 2^nd 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.

 Lateral Squats

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.

Quad Mobility

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.

Hamstring Mobility

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.

Foam Rolling Classes in January with Kim Marshall

Dates:

Wednesday, January 22, 2014 at 6:00 PM

Saturday, January 25, 2015 at 9:00 AM

Class length: 90 minutes

Cost: $25

Instructor: Registered Kinesiologist Kim Marshall

Detailed handout included with instruction

Class limited to 8 participants

Call Moveo to Register: 604-984-8731

Moveo Holiday Hours

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The sun is finally shining on the North Shore!

Welcome to Movéo’s April newsletter. We hope that you’re now enjoying the longer evenings, and getting outside on the weekends enjoying running, cycling, playing in the water or in the trails.

As people get back into the swing of summer it’s common to experience a twinge as the body limbers up again. Maybe your pitching arm isn’t quite what it was?

What sets Movéo apart is our team approach to rehabilitation. Book an appointment with any of our practitioners and they will diagnose and refer you to the right person in the team to treat your condition. Movéo’s Kiniseologists are absolutely unique on the North Shore – Kim and Mae compliment our other therapists with advice and coaching onstretching and strengthening weak spots.

New patients are welcome!

We are always accepting new patients to the clinic, and enjoy the process of meeting new clients, treating their condition and sending them on their way. Please think of Movéo when friends or family mention that they have an injury of some kind. We’d love to help them back to full strength.

Read on for lots of great information on Traditional Chinese Medicine, and an amazing offer to try a new recovery tool for free!

Movéo is offering FREE NormaTec recovery sessions next week only!

NormaTec is an innovative tool for enhancing recovery from a wide range of athletic endeavors.  Initially used by elite athletes in endurance sports, NormaTec is quickly spreading among all fitness levels as a clean, simple, yet very effective recovery tool.

Moveo Sport and Rehabilitation Center has recently acquired this innovative treatment tool. The patient wears two full-legged boots, which are pumped with air in a given pattern. The generated compression massages the lower limbs to increase circulation, reducing inflammation and edema. This speeds up the repairing of microtrauma to tissue, which occurs during workouts.

Book a FREE 30 minute NormaTec recovery treatment next week, April 29th – May 3rd, to see how NormaTec can accelerate your recovery.

Meet Movéo TCM practitioner Dr. Kim Graham

Kim graduated from the International College of Traditional Chinese Medicine of Vancouver (ICTCM) in 2002 at the top of her class, completing 4 of her total 8 years of study in both Eastern and Western medicine. Upon her graduation from ICTCM in 2002, she furthered her studies in Traditional Chinese Medicine to include the treatment of Addiction and Mental Illness. Since then, she has continued to work with a wide variety of clientele from addicted and mentally ill populations yo endurance athletes throughout the lower mainland.

This extensive training in both Eastern & Western medicine has given Kim an exceptional understanding of the human body, and a unique holistic perspective of how it works. ”Balance in all things”, she believes, is the key to leading a healthy, happy life. Since moving to the North Shore in 2002, Kim has taken advantage of all the athletic opportunities that it offers. It is not unusual for her to ski, bike, swim and run all in the same day!

The cheat sheet on Kim:

1. What makes your eyes light up in your job?

Watching people become ‘believers’ of TCM

2. What’s your favourite activity on the weekend?

Ocean swimming….until November, then it’s pools and snowshoes

3. Guilty pleasure?

No guilt, all pleasure! I’m a fan of appetizers for dinner, usually in the form of brie, crackers and grapes with a nice glass of wine.

4. If you didn’t work at Movéo where would you be today?

Probably working on the DTES. I spent 10 years of my career working in Addictions & Mental Health, and I miss it sometimes.

5. What types of clients would you most like the opportunity to work with at Movéo?

I LOVE skeptics and those fearful of acupuncture – there’s nothing like watching people transform, enjoy the experience, and feel better after treatments 🙂

If you are suffering from allergies, or are interested in knowing more about Traditional Chinese Medicine book an appointment with Kim today. You can also connect with her on Facebook at: https://www.facebook.com/Dr.KimTCM.

Treating Allergies with TCM

Here on the west coast, sunshine, melting snow and blossoming flowers puts a smile on most of our faces. But for many, this change also signals the beginning of a most unwelcome time of year. Allergy season. For those that suffer, it means itchy watery eyes, scratchy throat, sneezing, sinus congestion, fatigue, eczema, and (worsening) asthma.

Spring allergy symptoms according to TCM are seen as a response to ‘wind’ (the elemental factor associated with Spring) and other environmental factors in the same way as a cold or flu is a response to a viral infection. This ‘Spring Wind’ affects those who are said to have a weak defensive layer called Wei Qi.

Both acupuncture and Chinese herbs have been used for thousands of years to help boost the body’s defensive layer to prevent colds and flu in winter, and allergies in the spring/summer.

Acupuncture helps to:

1. Alleviate symptoms such as itchy eyes, stuffiness, headaches and fatigue

2. Strengthen the immune system to create long term health benefits

3. Bring the body back into balance by helping to regulate the various mechanisms responsible for homeostasis

Commonly used Chinese Herbs:

1. Jing Jie (Japanese Catnip) is used widely for allergies, normally in conjunction with other herbs to treat allergic symptoms. 

2. Huang Qi (Astragalus): A classic tonic used in many formulas to treat chronic weakness and/or deficiency of Qi. It is included in a ‘famous’ formula called Yu Ping Feng San (Jade Wind Screen Formula) to strengthen the body’s defense against invasion of ‘wind’ in the spring and winter. (People who have autoimmune disease such as rheumatoid arthritis or Crohn’ s disease should not take astragalus without consulting with their doctor. People who take lithium or drugs that suppress the immune system should not take Astragalus) 

Foods: East meets West

1. Lactobacillus acidophilus, and Pro-biotics – have shown to have some beneficial effect in the treatment of allergies (especially food related).

2. Quercetin — Quercetin is a flavonoid, a plant pigment that gives fruits and vegetables their colour. It has been shown to help in the release of histamine.

3. Spirulina — a type of blue-green algae, may help protect against harmful allergic reactions. Spirulina stops the release of histamine, which contributes to symptoms of allergic rhinitis. 

4. Vitamin C (2,000 mg per day) — Vitamin C is mother-nature’s antihistamine, and can help reduce allergy symptoms.

Acupressure/Self-Help:

For temporary relief of nasal congestion and itching, press or massage these few points for a few minutes several times a day.

1. Yin Tang located right between the eyebrows

2. LI 20 (Ying Xiang) located on either side of each nostril

3. LI4 (He Gu) located on the back of the hand in the fleshy part between the thumb and first finger

The aim of Traditional Chinese Medicine (TCM) in treatment is to address the causes of disease (allergies), treat the whole person, and focus on balancing the immune system to create long-term health benefits.

Don’t wait! Book an appointment today and feel better faster!

Dr.Kim Graham, Dr.TCM, R.Ac

Want to learn more about TCM?

If you’re interested in TCM and would like to find out more then you can visit www.acupuncture.com, a reliable source for more information. The regulatory body for TCM practitioners in BC is http://www.ctcma.bc.ca.

Ontario has also just passed legislation to regulate TCM, and a National Certification exam will be in place October 2013 for all acupuncture and herbology creating a National Standard of Practice. BC has led the way in this exciting development for the discipline.

Events in May

The race season is really heating up in May. Whether you’re a runner, cyclist, triathlete or just enjoy getting into the outdoors, there are loads of events to sign up for and mark in your calendar. Here’s a few for May:

Apr 29th to May 3rd – Free NormaTec treatments at Movéo

May 4th – North Shore Enduro

May 11th – Golden Ears Trail Race (5 Peaks Series)

May 18th – Buckin Hell (Coast Mountain Race Series)

May 20th – North Shore Triathlon

And finally…

Dr Jenn was a nominee for the 2012 Business Person of the Year Awards. We just received a copy of the video that was played at the awards dinner. Click the image below to watch the video.

Thanks for reading. Don’t hesitate to get in touch if we can help you in any way.

The Movéo Team.

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Spring is upon us!

Welcome to April’s newsletter. And with it, the kickoff to an exciting 2013 outdoor/racing season. It was another busy month at the clinic, with Mountain Madness’ Dirty Duo race in North Vancouver, the start of the Coast Mountain Trail race series with the Cap Crusher, and our continued work treating patients for new and recurring injuries, and preventative maintenance to keep all our clients healthy on a daily basis.

The Dirty Duo is an early race to kick start the racing season for cyclists and runners. It’s a combined race, and can be run as a relay or duathlon event. Movéo provided post race massage treatments on site, and had so many visitors we had to turn some away! What a great start to the season.

The Coast Mountain Trail series started in March as well, with the Cap Crusher. Movéo was at the race providing post run massage and cheering on our athletes. The race was a rousing success! Thank you to everyone who came out.

Meet Movéo’s new Registered Massage Therapist, Sonya Scheer

This month we are pleased to welcome Sonya Scheer, RMT, to the Movéo team! We are proud to have Sonya as a part of our well rounded team of chiropractors, physiotherapists, kinesthiologists, and massage therapists. Here’s a quick introduction to Sonya.

Sonya trained as an RMT with the Okanagan Valley College of Massage Therapy. She has extensive training and performance experience as a ballet dancer. Twenty years as a dancer have given her a deep appreciation for the importance of flexibility and strength conditioning, and ignited her passion for massage therapy when she received treatment for her own dance injuries. We are happy to welcome Sonya to the Movéo team.

The Quickfire Round

1. What makes your eyes light up in your job?

I love working one on one with people. It is wonderful that each day provides something new. Even when treating clients I’ve seen many times before, no one presents exactly the same from visit to visit – so it keeps me alert and on my toes.

2. What’s your favourite activity on the weekend?

I love to go for a long Sunday run followed by a big lazy breakfast and a big cup of coffee.

3. Guilty pleasure?

I really like celebrity gossip blogs, it’s a love/hate relationship.

4. If you didn’t work at Movéo where would you be today?

I would still be at my downtown office in Vancouver, I have been working downtown for 4 years. My fiancé and I recently moved to North Vancouver, and when I found that Movéo had room for another massage therapist I was delighted. I love the team approach and open learning environment.

5. What types of clients would you most like the opportunity to work with at Movéo?

TMJ dysfunction, headaches, and pain when exercising are problems that a lot of people feel like they have to live with. But, the human body is much more adaptable than we give it credit for. Through personal experience, I have an insight and empathy for injuries, chronic pain, and the specific demands required of the athletic body. I like to help people work past these physical issues.

TMJ Dysfunction and Massage Therapy by Sonya Scheer

Does your jaw click? Do you grind or clench your teeth?

Most people take these concerns to the dentist and are discouraged to find out that there is little treatment available after a mouth guard is prescribed. Mouth guards are very helpful in protecting the joint from further damage, but often don’t provide immediate pain relief. TMJ dysfunction can be very painful with symptoms such as jaw pain, headaches, ringing or congestion in the ear, dizziness, and inability to fully open or close your mouth.

You may be surprised to know that Massage Therapy can be a very effective treatment for TMJ dysfunction. Why? Well, the two most common factors in TMJ dysfunction are emotional stress and muscle imbalance. Massage therapy is well known for relieving both of these.

Muscle imbalance in the jaw can be a result of multiple causes. Some of the most common examples include trauma (e.g., a motor vehicle accident or sports injury), malocclusion – how the teeth fit together, and muscle overuse –grinding and clenching the teeth. But even postural factors such as pelvic alignment can be a cause. As the jaw is one bone with two joints, the imbalance on the one side is constantly affecting the other side and creates a cycle of irritation and dysfunction. This causes tightmuscles, headaches and jaw pain.

Clicking jaw is a sign of a misplaced disc, and is often accompanied with muscle imbalance. The disc is designed to cushion the joint, and when misplaced, it leaves the joint vulnerable to wear that can lead to arthritis over time.

Now, the Good News…

The good news is that Massage Therapy can provide people with immediate relief. I have seen clients walk into the office near tears due to the discomfort and frustration and an hour later, tears of relief.

What does massage treatment include? A detailed history is taken to properly tailor the treatment. Focus will first be given to provide relaxation and treating muscles of the neck, shoulders and hips in order to address contributing factors. The muscles of mastication (“chewing muscles”) are then treated. This is a relatively short portion of the treatment as these muscles respond quickly. Each muscle is treated for a duration of 10-30 seconds. During this portion of the treatment your therapist will be careful to guide you through each step, providing clear explanation and checking in regularly.

The treatment often ends with a neck and scalp massage. After the treatment, home care is given that reflects each individual’s needs that often include ways to decrease stress. A series of 3-6 weekly treatments is recommended to restore muscle balance. From there a maintenance program may be introduced.

For further reading please check out this article published by John W. Corry, RMT instructor of TMJ Mastery course. Both Holly Samson RMT and Sonya Scheer RMT at Movéo have successfully completed this course.

Events in April

April triggers the change in season, and we all love the extra energy we feel from the longer days and warmer weather. Get out into the trails in April with two excellent running events:

My First Trail Race

Movéo has a long history supporting Run the North Shore as they promote local road and trail races. My First Trail Race offers two distances – 5km and 10km, and promises a beautiful, safe and fun race in the Lower Seymour Demonstration Forest. Register online here.

Survival of the Fittest

Survival of the Fittest Trail Race, part of the recently launched Coast Mountain Trail Series will take place on April 13th and is 13km in length. This will be held on the formidable Squamish trail network. Check out the whole series and register for Survival of the Fittest online.

Thanks for reading. We hope you find our newsletters informative, enjoy regular updates on life at Movéo. Don’t hesitate to contact us if we can offer any assistance in keeping you healthy, active and in the outdoors.

The Movéo Team.

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Welcome to February’s newsletter. It’s been a busy month in the clinic, and in our extended Movéo family. We’ve had a birth, a bronze medal at the World Track Cycling Championship, and full days of treating patients for new and recurring injuries, and preventative maintenance to keep you healthy.

Dr Jenn is back in town following a two week trip with the Canadian Women’s Track Cycling team. You may remember Gillian Carleton and Jasmin Glaesser from the information session at Movéo in September. Jenn traveled with the team to Minsk, Belarus to compete in the Worlds, and the team did a great job. Here’s Jenn with the team after the medal ceremony.

We have not one, but two new babies at Movéo! RMT Holly Samson gave birth to Owen Marcus on December 21st at 8:33am. Weighing in at 7lbs1oz, big sister Sydney is excited to play with her little brother! We are excited to welcome Holly back to the clinic in a few short months!

Movéo receptionist Chamyli Denis welcomed a very sweet little girl on Feb 8th who weighed 7lbs 12oz into her family! She is still nameless and we wish Chamyli and her family all the best!

This month we’re featuring our fabulous Kinesiology team Mae Nakano and Kim Marshall. Mae and Kim will introduce themselves through a few quick questions, and they have prepared an article on what kinesiology is and how you can benefit from their work in Movéo.

Meet Movéo’s Kinesiologists, Kim and Mae

Movéo is proud to have two kinesiologists on staff that compliment and enhance the work of our chiropractic and physiotherapy team. Here’s a quick introduction to Kim and Mae.

Kim graduated from the University of Fraser Valley with his Kinesiology Degree in 2012. He has worked since February 2012 as a Kinesiologist and just recently joined the Moveo team. Kim enjoys staying active by hiking in the outdoors, recreational hockey and weight training.

Mae was born and raised in North Vancouver where she competed in track, soccer, and basketball throughout her high school career. Currently she is working on finishing her Bachelor’s degree in Biomedical Physiology & Kinesiology at Simon Fraser University with a concentration in Active Health and Rehabilitation. Mae also enjoys snowboarding, kayaking, hiking, running, yoga, traveling, music, and photography.

The Quickfire Round:

What makes your eyes light up in your job?

Kim: When I see people realize that their issue can be fixed and their spirits rise causing them to gain some confidence back
Mae: When a patient comes back the next week with improvement!

What’s your favourite activity on the weekend?

Kim: Depends on the season, but would say going for a day hike with friends
Mae: Snowboarding, snowshoeing, generally being up on the mountain.

Guilty pleasure?

Kim: Nachos and chicken wings
Mae: Clodhoppers. Did you know they were discontinued? If anyone knows where to get them, please contact me asap!

If you didn’t work at Movéo where would you be today?

Kim: Not too sure, probably another clinic or traveling
Mae: I’d be at school full time… Or maybe a nomad in Central America.

What types of clients would you most like the opportunity to work with at Movéo?

Kim: I would say elite athletes
Mae: I don’t have a preferred “type” of client– everyone is unique and interesting!

An Introduction to Kinesiology by Mae Nakano and Kim Marshall

The study of kinesiology focuses on human movement and body function. At Movéo, we kinesiologists work largely with the chiropractors and physiotherapists to create a rehabilitation program tailored specifically to each individual patient. Because chiropractor appointments are only 20 minutes long—and our doctors prefer to spend as much time as possible being hands-on—we spend extra time after treatment to teach exercises and correct posture. These exercise programs strive to increase and maintain stability, strength, endurance, and range of motion. The continuation of exercises during the recovery stage of an injury is important for a number of reasons:

• Once the acute stage has been resolved, we want to regain range of motion and re-strengthen the injured area to original health. We also want to continue exercising safely to retain strength; this is to prevent further muscle loss.
• To minimize the risk of reoccurrence or chronic pain, we mend any biomechanical errors or imbalances by addressing other weaknesses that are the result of, or reason for the initial injury. This will increase overall strength and stability of the body.
• We educate our clients on the mechanics of their specific injury. Our ultimate goal is to help you become conscious of your own body so you can make minor adjustments in positioning and movement to avoid reinjuring.

We can also help you with chronic pain and discomfort throughout your daily life. Office ergonomics, mini breaks between work tasks, posture while driving— we will address these common aches and help you find relief within your busy life.

Of course, our expertise applies to more than just injuries. Pains and aches, yes— but we can also assist in modifying workouts to meet our previously mentioned criteria of building stability, strength, endurance, and range of motion. Our purpose is to correct posture and method in order to enhance performance and prevent future injury. We aim to give you confidence in your biomechanics and minimize any insecurity you may have in the gym, during swims, out running, on the field, or whatever you love to do.

Having a Registered Kinesiologist at Moveo gives clients the chance to access continued rehab, injury prevention or very specific training at an hourly rate. The Kinesiologist will keep in liaise with the other practitioners to optimize every session and maximize the client’s gains. Having someone to correct your body mechanics and exercise technique can substantially increase your overall strength and decrease risk of injury. Another perk of using a Registered Kinesiologist is that ICBC, WCB and also some extended insurance plans may cover a portion or even all of the cost.

One of the very unique features of our Kin team is our digital programming. We supply all patients with electronic copies of their exercise instructions so that they can store them on file and work on them at home. Below is an example of a worksheet.

Events in March

There are some excellent events in March that we’re excited to highlight: 

My 1st or 50th Ultra Marathon
North Shore Athletics
Wednesday, March 6th @ 6:30pm.

Movéo fan, client and ultramarathon runner Gary Robbins, and Movéo staff member Nicola Gildersleeve are among a 4 speaker panel at this event in NSA. The evening is designed to help you understand the process of setting goals and expectations in Ultras, nutrition planning, race day performance and recovery. Visit North Shore Athletics for details.

The Yeti Snowshoe Race in Whistler
Whistler Olympic Park
Saturday, March 2nd @ 9am.

The Yeti is a snowshoe race series and this event is antipated to be a big hit. Take part in both Sport (6km) or Enduro (12km) distances and enjoy the fun atmosphere, competitive spirit and good post-race snacks! You can register on race day, or on their website registration page.

Car2Go North Vancouver Launch Event
Boston Pizza, Esplanade Ave
Saturday March 2nd & Sunday March 3rd, 11:30am – 7pm

Car2Go is a flexible car-sharing style company that provides members with access to a fleet of Smart Cars that they can pickup and use on a per-minute basis. Car2Go is designed to reduce the number of cars on the road and the cost of car ownership by providing a flexible accessible fleet. Car2Go are launching their service in North Vancouver, and you can visit the event to get information on their service and discount on membership and your first 30 minutes of driving time. We know it’s not strictly a sport-health event, but we think it’s awesome that North Van residents have the opportunity to reduce their environmental footprint in this way.

MEC North Vancouver Events Page

Mountain Equipment Co-op are expanding their website to include a forum for individuals and groups to post events. MEC’s event page on their website currently lists a number of training and social events in North Vancouver, including MeetUp rides, the Cypess Telemark Festival and Bike Maintenance courses. Visit their Events page and select North Vancouver in the left hand menu to see what’s coming up in March.

Thanks for reading February’s issue. We hope that you find the newsletter informative and supportive of your healthy and active lifestyle. Don’t hesitate to get in touch if we can help you in any way.

The Movéo Team.

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Welcome to the January Newsletter from Movéo. We hope you had an excellent holiday season, and took time to relax, catch up with family and reflect on the year passed. 2012 was a great year at the clinic, and also a year with lots of change. We added new practitioners to our team, supported many community events and enjoyed lots of laughter along the way. Our sincere thanks to all of you for making Movéo the fun-filled, dynamic place that it is. We look forward to many more years of supporting you  and helping you stay strong and healthy.

In this month’s newsletter we feature our F.a.C.T. Certified Lactate Balance Point Testing expert Nicola Gildersleeve. Nicola brings an excellent skill set to the team which many of our clients are excited about using to help them in their training. As usual we highlight some of the events coming up in the community and exciting races to look out for.

Read on for the full story, and don’t hesitate to get in touch if we can help you in any way.

Contents:

• Introducing Movéo Team Member Nicola Gildersleeve
• What is Blood Lactate Testing?
• A Testimonial From a Happy Client
• 3 Quick Links to Great Fitness Tips
• Events Coming Up in February and March

Introducing Nicola Gildersleeve

Nicola was born and raised right here on the North Shore. She completed a Diploma in Human Kinetics from Capilano College and a Bachelor’s degree in Human Kinetics from UBC. Nicola went on to become a competitive runner, with a specialty and passion for ultramarathons. She saw her best results (3:02 marathon) training with heart rate and took a keen interest in getting certified so she could teach others.

We took a few minutes with Nicola to find out a little more about her passions:

1. What makes your eyes light up in your job?
Helping others successfully complete their goals!

2. What’s your favourite activity on the weekend?
Trail running in the rugged North Shore mountains!

3. Guilty pleasure?
Home baking!

4. If you didn’t work at Movéo where would you be today?
If I didn’t work I would be a professional ultra distance runner and would train and race in mountains all over the world…wait, I already do that…I’m just not paid!

5. What types of clients do you most enjoy working with at Movéo?
I  really enjoy working with recreational athletes of all ages because I have so much to teach them about proper training and they often see the biggest gains.

What is Blood Lactate Testing?

By Nicola Gildersleeve

Blood Lactate can be used by sport scientists, coaches, and athletes to accurately determine appropriate training intensities and recovery periods.

Blood Lactate testing is far more precise than the outdated and inaccurate method of using percentages of maximum heart rate to set training zones. Because heart rate responds differently in each individual, heart rate zones need to be determined by measurement of physiological variables, not set by mathematical formulas. Furthermore, the relationship between exercise intensity and heart rate is different for different exercises. Training recommendations for running will not be the same as heart rate recommendations for cycling.

There are two components to the test protocol:

1. The Performance Line (or step test) is used to compare performance changes over time. One can see at a glance how an athlete improves his/her performance over time and how to adjust a training program to show continued improvement. It can also be used to determine whether a particular training program has been ineffective and allow an athlete to make appropriate changes to address the problem.

2. The Lactate Balance Point (LBP) is the determination of the body’s ability to balance the production of lactate in working muscles with its clearance by the body.

What is blood lactate?

Lactate is a metabolic product produced in the muscle cells during exercise. It can be measured by taking a drop of blood at a finger tip the same way diabetics monitor their blood sugar level. The blood lactate level increases with exercise intensity and shows clearly the transition from aerobic to anaerobic activity.

Duration: The test can take anywhere from 45-60 minutes. Allow at least 10 minutes for discussion post-test to go over the results.

Benefits:

– Determines a benchmark of fitness
– Determine your rate of recovery
– Tracks changes over time
– Determine whether or not a particular training plan is making you better or worse
– Identifies strengths and weaknesses
– By interpreting the results, the tester can determine one’s specific training zones
– Determines the point where your body goes from aerobic to anaerobic

A Testimonial From One of Nicola’s Clients:

I have been running for years, but if I was to figure out what pace I should be running at, I wouldn’t have a clue. So when Nicola came to talk about training with a Heart Rate monitor, and more importantly figuring out your Lactate Balance Point I signed up for the test. After some time on a treadmill the end result was her telling me that I need to be at “x” beats per minute and run a 11 minute 47 second mile for my half marathon.

Today I ran 13.4 miles in 2hours and 39minutes. So divide 13.4 miles by that works out to…get this everyone 11 minutes and 51 seconds per mile. So in November we worked out if I train with the Heart Rate monitor with my Lacate Balance point I should run at 11 minutes and 47 seconds. I was 4 seconds off per mile which is fabulous!

Grace Dedinsky-Rutherford

Interested in improving your training through a Lactate Balance Point test? Call Movéo to book an appointment with Nicola today!

3 Quick Links

Here are 3 quick links on sport and health to get your mind going:

Dr Jenn Turner featured in Hockey Now Magazine

Brendan Brazier from Thrive Forward talks about Improving the Quality of your Sleep

Six Healthy Winter Smoothie Recipes

Events coming up in February and March

AC Campobasso

Movéo is proud to sponsor local soccer team AC Campobasso. Their next three matches are:

• AC vs. Westside FC “A”. Sunday Feb 3rd @ Ambleside. 6pm kickoff.
• AC vs. Serbian White Eagles. Sunday Feb 10th @ Ambleside. 6pm kickoff.
• Lobbans CCB FC “A” vs. AC. Saturday Feb 16th @ Newton Athletic Turf. 8pm kickoff.

Run and Triathlon Training Clinics:

KNC Multisport Sprint Distance Triathlon Training Clinic
Starting Sunday Feb 3rd (16 weeks)
Goal Race: North Shore Sprint Triathlon

Mountain Madness Trail Running Clinics
Dirty Duo Starting Jan 12th (8 weeks)
Tender Knee/Iron Knee Starting March 23rd (10 weeks)

North Shore Athletics Tuesday Night Run Clinics
Starting January 8th @ 6:30pm (16 weeks)
4 different ability levels to suit YOUR fitness level

Events:

The Yeti Snowshoe Race in Whistler Olympic Park
Sunday March 2^nd

The Dirty Duo Trail Race
Saturday 9^th March

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Happy Halloween from the Movéo Team!

Halloween at Movéo would not be complete without your favourite health professionals dressed in 1980s workout gear! Jane Fonda eat your heart out!

It’s been a busy month at Movéo, but we wanted to take the time today to say Happy Halloween! During the last month at Movéo we’ve hosted Canadian Olympians, added a new staff member, treated lots of patients, and still managed to squeeze in a few fun events such as the Hallow’s Eve and Strachan Hartley Legacy Foundation trail races.

This month’s newsletter includes an introduction to our newest team member Susan Gardiner, an article from Susan on how to protect your body through correct posture, and some events to look out for in the next month. We’re also launching an exciting competition on Facebook in which you could win the Ultimate Recovery Gift Pack. Read on to find out how to win!

“Like” Movéo on Facebook to Win the Ultimate Recovery Gift Pack

During November we’re promoting our Facebook page as the best place to get the latest news on all that’s happening at Movéo. Each week we post links to interesting articles and videos on health and wellness on our page, and photos of the team as we attend events. We want to grow our Facebook community to help spread the word about Movéo, share tips and advice, and promote health and sport events on the North Shore.

We are holding a prize draw on November 30th to win the Ultimate Recovery Gift Pack. The pack contains a Foam Roller, Compression Socks, Traumeel and a Movéo T Shirt. To enter simply Like our Facebook Page by November 29th. Please help us spread the word! We’ll announce the winner in our December newsletter.

Meet our newest team member: Physiotherapist Susan Gardiner

Susan graduated from the University of British Columbia with a Bachelor’s degree in Biology and Psychology in 2009 and a Master’s degree in Physical Therapy in 2012. Since graduation she has obtained her Level One Diploma of Advanced Orthopaedic Manual and Manipulative Therapy. Susan enjoys treating clients of all ages, backgrounds and activity levels and prioritizes the development of treatment plans that are individualized to each client’s needs. Susan’s treatment philosophy integrates manual therapy techniques, soft tissue release, muscle strengthening and education.

Growing up on the North Shore, Susan began swimming competitively with the Cruisers Swim Club at the age of 6. Soon after, she discovered her passion for the sport of water polo which led her to an 11 year career on the Senior Women’s National Water Polo Team. Career highlights include the 2000 and 2004 Olympic Games, five World Aquatic Championships, two Commonwealth Games, and six National Championship titles. Susan remains actively involved in the water polo community by organizing development camps for young girls to pass on her knowledge and expertise.

Susan is a certified NCCP level 1 coach in both swimming and water polo and is currently an assistant coach with the Pacific Storm Water Polo Club. For the past five years Susan has also volunteered with the North Shore Special Olympics swim team and her hobbies include jogging, photography and yoga.

Posture: A base for health and wellness, by Susan Gardiner

Correct sitting, standing, and sleeping posture is an incredibly important element for exceptional health. Every aspect of movement and body function is improved drastically by starting with a good base. Read on for why you should care about your posture and things you can do to improve it.

Why should you care about your posture?

Poor posture can have a major impact on your long-term health in both well known and surprising ways! Over time poor posture can lead to lower back, shoulder and neck pain, sore knees, muscle imbalances, and an increased risk of injury.

Proper posture ensures good circulation and respiration while decreasing stress on joints, ligament wear, and muscle fatigue. Correct posture is equally as important during sporting activities. Using poor technique while exercising can hamper muscle performance and efficiency. The bottom line: our bodies perform best and move most efficiently when aligned properly!

Where does poor posture come from?

Poor posture generally comes from adopting bad habits in everyday activities such as: sleeping with inappropriate pillows, sitting in office chairs with inadequate support, working on a laptop computer, or standing for extended periods of time. Over time our bodies adjust to these postures and it becomes hard for our body to tell what normal alignment is!

What can I do about it?

The good news is that with some relatively easy changes poor posture can be improved! Firstly, come in to the clinic and have a postural assessment done. The practitioner at Movéo will analyze your posture in sitting, standing, and lying in order to evaluate where your misalignments originate from. Then an individualized strengthening program can be designed to help improve muscles balance and increase body awareness. Joint pain and structural alignment can also be addressed. Your practitioner can give you some suggestions regarding your home and work environment to address other contributing factors.

A few helpful Posture tips

Here are some helpful tips that can help you improve the situation:

• Try to avoid staying in the same position. Muscles fatigue quickly, leading to slouching and the adaptation of awkward positions. Aim to get up from your chair every 20 to 30 minutes to give those muscles and joints a break during the day.
• Wear proper shoes! Shoes are very important when it comes to posture regardless of whether you have a sedentary or a more active job. Supportive shoes with proper soles are a must!
• Customize your work space to suit your body. Take the time to adjust your chair so that the back of your legs are supported, the natural curvature of your lower back is supported and your feet rest comfortably on the floor. Adjust the arm rests to ensure that your shoulders are relaxed, your elbows supported at 90 degrees and your wrists are in neutral. Your computer monitor should be roughly one arm length away from your body and make sure the top level of text on your monitor is at eye level.
• Avoid unbalanced positions such as excessive tilting of the head, crossed legs while sitting, leaning to one side while standing and carrying heavy bags on one shoulder. Being over loaded on one side of the body causes muscle fatigue and places stress on the adjacent joints.
• Avoid sleeping on your stomach. When sleeping lie on your side place a pillow between your legs for support. If you sleep on your back, choose a pillow that allows your head to remain in line with your spine. Also, remember that pillows flatten out and lose their support over time, don’t be afraid to buy a new one.

Read the full article on our website.

3 Links We Like!

For our tip this month we’re sharing 3 links that we noticed in the last month that we like.

1. Chiropractor Jamie Howard talks about how Graston Technique can reduce scarring after surgery. Jamie says “[Graston Technique] increases your body temperature, brings cells to the area, brings blood flow, so it helps initiate a new healing process”. Dr. Jenn Turner, Dr. Sarah Jung and Dr. Lindsay Rite are all Graston Certified providers. Click here to watch the video to get an idea of what they do!
2. Lazy Girl Running reviews SpiderTech Kinesiology Tape. Kinesiology tape is used to “provide pain relief, reduce swelling, assist a range of movement and give structural support”. We frequently use it with Movéo patients to support their bodies as they heal. Lazy Girl’s blog is a fun read!
3. Foam Roller Techniques App for iPhone and iPad. “Dr. Ryan Emmons has brought his popular Roll Release® foam roller techniques to your iPhone and iPad. In 100 videos Dr. Emmons himself shows you the most effective way to use your roller. Rolling is a highly effective, proven method for releasing muscles for people of all skill and fitness levels.” We strongly encourage our patients to use foam rolling to support recovery. This app looks like a great asset to your recovery tool box!

Upcoming Events at Movéo and in the Community

De-mystifying Traditional Chinese Medicine and Acupuncture with Dr. Kim Graham.

A ‘real’ talk aimed to help de-mystify the theories and practices of traditional Chinese medicine (TCM) and acupuncture. Join Dr. Kim for this interactive morning session fuelled with complementary caffeine and information about one of medicine’s most ancient practices. Have all of your questions answered, and learn about how TCM and acupuncture can help you achieve and maintain better health.

• Special Promotion: As a bonus to you for attending, Dr. Kim is offering a discount of 10% when booking your first appointment/consultation!
• Space is limited, so be sure to call and reserve your spot today.
• When: Saturday November 3, 2012 @ 10:00am
• Where: Movéo Sport & Rehabilitation Centre

Call our office today at 604.984.8731 to book your FREE spot!

Movéo is proud to sponsor AC Campobasso soccer team. AC Campobasso is the flagship team for the NVFC Campobasso soccer club. Started back in 2009 bearing the club’s name, the team has risen from the depths of Division 3 in the VMSL, and is now competing in Division 1 as reigning BC Soccer Provincial Champions.

AC Campobasso play Westside FC on Sunday November 4th, 2012 at 2:00 PM. Visit their website for more information.

The Phantom Run Trail Race Presented by Mountain Madness

Roll, Recover, Regenerate Workshop with Ceilidh Bech

The off season for running, paddling, triathlon and many other sports is the BEST time to get your body back in order and ready to train for the next season! Join the experts at Movéo and Coach Ceilidh Beck in this 1.5hr recovery session where you will learn comprehensive information about in-depth myofascial releasing techniques complemented with mobility exercises.

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