Tag Archives: Chiropractic Oakville

Sheddon’s Annual Christmas Food & Toy Drive

Sheddon Physiotherapy and Sports Clinic (SPSC) has been a member of the Oakville community for over 10 years and strongly believes in being involved within the Oakville community and giving back to those who have supported us throughout the years, as well as helping those who are less fortunate. Overall the next few weeks, Sheddon Physiotherapy and Sports Medicine will be collecting donations for its Christmas Food and Toy Drive.

Food donations are in support of the Oakville Fare Share Food Bank and will be collected until the new year.

  • Items needed: instant coffee, peanut butter, cookies + crackers, diapers (size 6 only), breakfast cereals, canned fruit, soups, powder laundry soap, side dishes (grains), etc.

Toys will be collected until December 18th, 2018 in Support of the Oakville FireFighters Toy Drive

    • The mission of the Oakville Firefighters Toy Drive is to ensure every local child has an opportunity to unwrap a gift of their own over the holidays. All donations are distributed directly to local families, institutions and community agencies supporting children and youth in Oakville and Halton Region.
  • All donations are greatly appreciated, however the area of greatest need are gifts for boys and girls ages 11-15 (ie., gift cards, backpacks, clothing (winter hats and gloves), hair accessories, cosmetics and  movie passes).

In addition, Physiotherapist Dana Clark will be donating his treatment time Friday December 14th from 6:20am-1pm. In lieu of payment for his treatment time he will be accepting donated toys/gifts for the Sheddon Toy Drive.

Make this Holiday Season Special for others.

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lower body injuries prevention Oakville Mississauga

Your Guide to Lower Body Injuries

1. ACL Injury

What is it? The anterior cruciate ligament is one of the strongest ligaments in your knee that provides stability, and prevents excessive forward and rotational movement. During injury it can be stretched, partial torn or fully torn.
Why does it happen? These injuries are caused by abnormal movement patterns during sidestepping or landing tasks with increased knee valgus motion and/or increased internal tibial rotation.
How do you prevent it? Focus on strengthening the core muscles, hip abductors and hip external rotators in order to prevent excessive knee valgus and/or internal tibial rotation. For example, loop a band around your stance leg (above the knee) and tie it to a stationary object so that the resistance of the band pulls the leg inward. Try to maintain that stance leg in neutral alignment (don’t let the knee cave in). Slowly lower yourself into a single leg squat position. Only go as far as you can with proper control of the leg. Repeat 10-15 repetitions for 2 sets.

2. Ankle Sprain

What is it? The ankle is made up of a series of ligaments that connect the bones and provide stability. Injury to the ankle can stretch or tear one or several of these ligaments.
Why does it happen? 50% of soccer related ankle injuries occur during contact with another player; otherwise it occurs during twisting, tackling or kicking. Have you already sprained your ankle? If so, you are 5x more likely to sprain it again.
How do you prevent it? Work on balance and proprioceptive exercises. Step/lunge onto a bosu (or pillow) from different angles. Repeat 10-15 repetitions per leg. As it gets easier you can progress to bounding onto the bosu and holding for control.

3. Achilles Tendonitis

What is it? Inflammation of the Achilles tendon, which attaches the calf muscles (the gastrocnemius and the soleus) to the heel bone.
Why does it happen? It is highly vulnerable to injury given the high amounts of tension put on it during sports. It can also be injured due to improper warm-up, muscle imbalances or poor footwear.
How do you prevent it? Strengthen your calves. Balance on a step and rise up onto your toes, then slowly lower yourself back down. Repeat 10-15 times for 2 sets. As it gets easier you can progress to doing one leg at a time.

4. Adductor Strain

What is it? The adductors are a group of muscles in the inner thigh that work together to stabilize the pelvis and move the hip. Injury usually involves a strain to one or more of these muscles.
Why does it happen? Kicking, changing direction and reaching put a large eccentric force on the adductor muscles, which puts them at risk for injury. Adductor strains are usually due to overuse and muscle imbalance.
How do you prevent it? Perform the Copenhagen adduction exercise. In a side plank position, rest on your elbow, raise your top leg and rest it on a bench. Your lower leg starts at the ground and you raise it towards your top leg. Slowly repeat 6-15 reps per side for 3 sets.

5. Hamstring Injury

What is it? The hamstrings are a group of 3 muscles at the back of your leg that help with hip and knee movements. Injury can involve a strain to the muscle or a full tear.
Why does it happen? Injury usually happens due to the high loads placed on the hamstrings during kicking and sprinting.
How do you prevent it? The Nordic hamstring exercise is one of the most widely used exercises to prevent hamstring injuries. Start from a kneeling position. Use a partner to hold your ankles or hook your feet under something heavy. Engage your core and hamstrings and slowly move forward towards the ground. Keep your hands ready to assume a push-up position. When your hands reach the ground push yourself back up. Try to go slow on the way down with control. Repeat 6-10 times for 2 sets.

If you’re looking for a sports medicine clinic in the Oakville and Mississauga area to treat your current injuries or help put together a program to prevent future injuries, contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.

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SLEEP: The Key to a Quick Recovery

Do you want to boost your athletic performance? Reduce your risk for injury? Improve your reaction time, accuracy and speed? The secret is easier than you think, and doesn’t cost a single cent. Yet, most young athletes often neglect this essential component of their training: SLEEP! Sleep is a vital component of the recovery process following intense training and competition. It provides both psychological and physiologically benefits. However, sleep deprivation is very common in young athletes due to extensive training schedules, anxiety, lack of awareness of the importance of sleep and poor sleep hygiene. Why is catching enough z’s so important and what can you do to ensure a better quality sleep?

Most athletes are well aware of the benefits of proper nutrition, skill training and conditioning to improve athletic performance. So what exactly happens while you’re sleeping that is so important? The body regenerates and repairs cells, and allows restoration of several systems such as the immune, nervous and endocrine system. It also releases hormones that help with recovery. Certain hormones such as growth hormone and androgens are only released during the deep sleep cycle and they are vital for muscle repair, muscle building and bone growth. Therefore, the quality of sleep you’re getting is just as important as the quantity.

Sleep deprivation can lead to a number of detrimental effects on your athletic performance (decreased reaction time, speed and strength), cognitive function (poor attention, concentration and motivation) and risk for injury (compromised immune function, impaired muscle damage repair). Studies have shown, even a single night of sleep deprivation can impair your cognitive and motor performance equivalent to alcohol intoxication.

Current guidelines recommend that 7-9 hours of sleep is essential for psychological (ability to learn, motivation, and memory) and physiological recovery (metabolism and inflammation). Moreover, athletes require an even greater quantity of sleep to recover from injury and intense training. If you’ve struggled with getting enough sleep, read the strategies below for some tips on how you can change your sleep habits:

  • Avoid stimulating activities prior to sleep and limit electronic device use at least 1 hour prior to bedtime;
  • The optimal sleeping environment should be cool, comfortable, noise-free and dark (to achieve these conditions you may need to use a fan, eye mask, ear plugs, light blocking blinds, white noise machine or app);
  • Keep daytime napping to a maximum of 30 minutes;
  • Limit exposure to bright lights in the late evening, as they can have an alerting effect and decrease the release of melatonin. (i.e., dim the lights, and limit LED screen use several hours before bed);
  • Avoid caffeine and alcohol in the evening;
  • Stick with a consistent time for going to sleep and waking up.

Marshall et al., (2016). The importance of Sleep for Athletic Performance. Strength and Conditioning Journal. 38,1,61-68.

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SPSC: A Sports Medicine Clinic for ALL Athletes

In every profession there are individuals and companies that are passionate about what they do, while others just seem to go through the motions. When you’re searching for a Sports Medicine Clinic you need to do a bit of research and find one that offers it all.  They do exist; great therapists, flexible hours, expertise, and a commitment to work with you in order to get you better. Sheddon Physiotherapy and Sports Clinic takes pride in offering patients the best care they deserve. How is Sheddon Physiotherapy and Sports Clinic different from every other physiotherapy clinic in Oakville/Mississauga?

Expertise/Level of Therapists

At SPSC, our mission is to offer the most up-to-date treatments by some of the best therapists in the Halton region. All of our therapists have completed extensive post-graduate education across a variety of specialties, including concussion rehabilitation, acupuncture and several other manual therapy courses. All of us at SPSC are committed to providing the most effective treatment possible.

Multi-disciplinary Team

SPSC offers expertise in Physiotherapy, Chiropractic, Athletic Therapy, Massage Therapy, Pedorthists and Sports Medicine Physicians. Having all these disciplines under one roof makes it more convenient for patients, and easier for therapists, to collaborate and communicate together in order to provide a more thorough approach to your rehabilitation. Having a Sports Medicine Physician on site is also a huge bonus, as they work with our therapists to help manage patients, guide rehabilitation and facilitate referrals to specialists, diagnostic testing, etc.

Focus on Sports Injuries and Athletes

Treating athletes is a whole different ballgame. At SPSC, we have been treating athletes of all ages and levels, including clientele from a variety of major sports teams and organizations, such as the TFC, NHL, OHL, national level swimmers, runners and Olympic athletes for over 10 years. We understand the demands and needs of athletes and strive to get them back to their sport as quickly and as safely as possible.

Team-Based Therapy

Sheddon Physiotherapy and Sports Clinic works with teams and individual athletes throughout their entire season, coordinating with coaches, trainers, as well as strength and conditioning specialists to ensure that everyone working with the athlete is on the same page. During preseason our therapists play an important role evaluating strength, flexibility, stability and balance to identify limitations, asymmetries and inefficient movement patterns, which may lead to injury during the season. Early identification of weaknesses, tightness, poor stability or inefficient patterns could help prevent future injuries, as each athlete is given an individualized exercise program to target their weaknesses. During the competitive season, SPSC plays a vital role in managing and rehabilitating any athlete who sustains an injury and guiding their safe return to sport. Our therapists stay in communication with the coaches and training staff to ensure that they are aware of the athletes progress and limitations.

Concussion Management

Concussion management programs have become a major focus in sports medicine clinics, due to increased public awareness and recognition of concussions. Our therapists at SPSC have undergone extensive training with the Complete Concussion Management program in order to be educated with the most up-to-date concussion management strategies. In addition, we have successfully treated hundreds of sport-related concussions and have a network of specialists, including sports medicine physicians, vestibular physiotherapists, chiropractors and athletic therapists. We also offer the most comprehensive and research proven concussion baseline testing of any sports medicine clinic in the Mississauga and Oakville area. If you want to organize a time for your team or group of athletes to come in and get their concussion baseline tests completed, we do offer significantly discounted rates for teams and/or groups.

If you are looking for a Sports Medicine Clinic in the Oakville and Mississauga area that has great therapists AND will get you results quickly,  contact Sheddon Physiotherapy and Sports Clinic at (905) 849-4576.

Train Smarter for Injury Prevention

Athletes of all ages and skill levels are being pressured with more and more commitments regarding training, practices, games and tournaments. Back in the day, extra skill development, strength and conditioning, and mental skill training were reserved for “elite” athletes. Nowadays, all athletes want that competitive edge. In order to improve fitness and skill development, athletes need to push their training to greater limits. If an athlete “under trains” they risk injury due to being under prepared. If an athlete “over trains”, they risk injury due to fatigue and overuse. The key is finding the “perfect” amount of training AND recovery in order to achieve the optimal training benefits, without risk of injury. Unfortunately, there is no “one size fits all” training program, as each athlete responds differently to training, based on internal and external factors. The tips below will help coaches, trainers, parents and athletes train smarter for optimal performance benefits:

1. Periodization: A poorly managed training and competition schedule can increase risk of injury, if training isn’t well planned throughout the season. For example, injuries are most likely to occur following repetitive and rapid increases in training intensity, frequency or duration, especially if the training greatly exceeds the fitness level of the athlete. While it is okay to train hard and push athletes, coaches/trainers need to be mindful of how the athletes are responding. A hard training week, resulting in athlete fatigue, should not be followed by an even harder week. Athletes need time to recover and adapt.

2. Offseason Conditioning: Ensure adequate off-season and pre-season physical/psychological training so that athletes are in top shape when the season begins.

3. Recovery: Following intense training periods and tournaments athletes will have a temporary decrease in physical performance, neuromuscular control and muscular strength that can take up to 5 days to return to baseline levels. In addition, muscular fatigue from cumulative training days will compromise coordination, decision making and joint stability, all of which can lead to acute injuries, such as ACL tears. Recovery days are key to building stronger athletes.

4. Monitoring: Athletes need to be monitored in terms of physical performance, emotional well-being, stress and fatigue. This can be easily achieved with training logs and monthly questionnaires, and training should be adjusted accordingly.

5. Injury surveillance: Overuse injuries need to be caught early in order to avoid prolonged time off sport. As such, monitor your athletes for changes in performance and compensatory patterns, since most athletes will ignore early signs of injury.

6. Emotional well-being: Psychological stress has been shown to increase muscle tension, narrow the visual field and lead to increase distractibility, all of which can increase risk of injury. Be aware of athletes’ mental state (anxiety, stress, nervousness), as it plays a huge role in injury susceptibility. Provide a supportive and strong social support network within the team, including players, coaches and trainers.

7. Healthy behaviours: Training hard in the gym and on the field is only one piece of the puzzle. Athletes need to be aware of the importance of adequate sleep and nutrition.

Sheddon Physiotherapy and Sports Clinic has a team of athletic therapists, massage therapists, chiropractors, physiotherapists and sports medicine doctors who can help get you back on the field healthy and pain-free. If you’re looking for a sports medicine clinic in the Oakville and Mississauga area that has great therapists AND will get you results quickly, contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.

Soligard et al., (2016). How much is too much? International Olympic Commttee consensus statement on load in sport and risk of injury. British Journal of Sports Medicine. 50:17.