Tag Archives: Massage Therapy Oakville

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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James-White massage therapy Sheddon Sports Clinic Oakville

Welcome new Massage Therapist: James White

Sheddon Physiotherapy and Sports Clinic is excited to introduce our newest Massage Therapist James White. James is currently working Tuesday evenings and Saturdays.

James graduated from the University of Windsor in 2015, completing a Bachelor of Human Kinetics, specializing in Movement Science. He then enrolled in Sutherland-Chan School of Massage Therapy and completed their Advanced Standing Option for Health Professionals, graduating in 2016. He had student clinic experiences at Toronto General Hospital, Princess Margaret Lodge, Toronto Lyndhurst Rehab Centre, and performed treatments at the 2016 Bay Street Hoops Charity Basketball Tournament and the 2015 Scotiabank Marathon.  He is trained in Swedish techniques, sports massage, deep tissue massage, trigger point release, and fascial release. He has knowledge of anatomy, physiology, pathology, remedial exercises, rhythmic techniques, and self-care. James has treated athletes, pregnant mothers, senior citizens, children, as well as cancer, thoracic surgery, and spinal rehabilitation patients.

When he is not treating, James can be found playing soccer in a recreational league, volunteering at his church’s youth group, or waiting for the NFL’s Chicago Bears to win the Super Bowl.

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Oakville Soccer Club 2017 Concussion Baseline Testing Invite

Dear OSC Parents, Players, Staff,

Concussions make up roughly 22% of all soccer-related injuries. One of the biggest concerns following a concussion is the possibility that an athlete returns to sport before the brain has fully healed; sustaining a second compounding concussion has the potential to significantly delay healing and/or cause irreversible brain damage.

Research has shown that symptom resolution occurs much sooner than brain recovery, which may put athletes at risk for returning to sport too quickly–especially if sport clearance is based solely on symptoms.

How are health practitioners, coaches, and parents supposed to know when an athlete is ready to return to sport? In order to know when an athlete has fully recovered, the different areas of the brain that could potentially be affected with a concussion must be assessed, including:

 

  • Balance;
  • Strength;
  • Reaction time;
  • Neurocognitive performance;
  • Visual processing.

 

These different test results need to be compared to pre-injury values in order to know when an athlete has returned to their normal pre-concussion baseline values. As such, the best way to ensure that you return to sport safely following a concussion is to get baseline tested before a concussion even occurs.

At Sheddon Physiotherapy and Sports Clinic we offer the most comprehensive concussion baseline testing of any sports medicine clinic in the Oakville and Mississauga area.

If you have further questions regarding concussions, concussion baseline testing, or would like to book an individual or team baseline, please call us at (905) 849-7856.

Frequently Asked Questions

Q: The season has already started, are we too late for concussion baseline tests?A: NO! Preseason is ideal, but anytime during the year is better than no baseline.

Q: Will the cost be covered through my insurance?
A: The cost of the baseline is covered under most Extended Health Plans since it’s administered by a physiotherapist.

Q: My child had a baseline done over a year ago, why should we do it again?
A: 
As young athletes mature, their baseline scores can change greatly from one year to the next. Therefore, it is recommended that athletes get a baseline at the beginning of each season.

Q: Isn’t the ImPACT test enough?
A: No! Computerized neuropsychological tests, such as the ImPACT test are only assessing one aspect of concussions, neurocognitive function. In order to properly manage concussions, a baseline test must be multidimensional, assessing the full spectrum of concussion outcomes (i.e., balance, reaction time, visual processing, physical capacity AND neurocognitive function). In order to know when an athlete has fully recovered, the different areas of the brain that could potentially be affected with a concussion must be assessed prior to and after a concussion.

If you have further questions regarding concussions, concussion baseline testing, or would like you book an individual or team baseline, please call us at (905) 849-7856.

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Let’s Play Ball!!

With the success of the Blue Jays making it to the playoffs last summer, baseball and softball clubs around the country are reporting a 20-25% increase in player registration this summer. With this increase in new players comes the need for education for parents, coaches and athletes on injury prevention and safety guidelines, in regards to throwing and pitching injuries commonly seen in baseball players. Statistics report that 25-40% of baseball players will experience shoulder pain during a single baseball season. What can you do to ensure that you don’t get stuck in the dugout resting an injury?

Why do throwing injuries occur?

  • Poor throwing biomechanics;
  • Overuse: Playing on multiple baseball teams/playing year-round/lack of rest between pitching;
  • Pitching with arm fatigue and soreness;
  • Lack of proper conditioning;
  • Lack of proper warm up

Common throwing Injuries:

A wide range of shoulder injuries can occur from throwing, but the most common include:

  1. Biceps/Rotator cuff muscle tendonopathy, tears and impingement:

Direct trauma can occur to the biceps or any of the rotator cuff muscles during the throwing action. However, the majority of throwing injuries result from overuse and repetitive strain on the soft tissue surrounding the shoulder. Regardless of whether the injury occurred suddenly or over time, there is usually a muscular imbalance in terms of strength and flexibility, which predisposes the shoulder to injury with repetitive throwing motions.

Athletes can prevent these injuries with a proper strengthening and flexibility program in order to restore adequate muscle balance. In addition, being taught proper throwing technique and ensuring adequate recovery between games and practices are key to preventing these injuries. If your league doesn’t have pitching guidelines, check out the guidelines outlined here.

  1. Labrum

The labrum helps improve stability and shock absorption in the shoulder. It can be injured as a result of direct trauma or due to repetitive strain, as seen with pitching and throwing. Research has shown that baseball players who have a decrease in the amount of shoulder internal rotation, as a result of tightness in the posterior shoulder capsule, are 25% more likely to develop a labral tear. A physiotherapist can help assess whether an athlete has an imbalance in the shoulder and provide exercises in order to help stretch what is tight and strengthen what is weak.

  1. Shoulder instability

Shoulder instability generally results from a history of repetitive microtrauma to the shoulder. As a result, the structures around the shoulder joint become loose and if the muscles are not providing enough stability, then the head of the humerus (shoulder joint) will shift out of its socket. If the head of the humerus does not stay centered during the throwing action than abnormal strain is put on structures that eventually lead to injury. A large focus of the rehabilitation is strengthening the shoulder and scapular stabilizers.

How can physiotherapy help if I am not currently injured?

The therapists at Sheddon Physiotherapy and Sports Medicine can help identify baseball players at risk for developing injuries, based on muscle imbalances, lack of flexibility and improper firing patterns. Studies have shown that muscular imbalances in the rotator cuff muscles are related to throwing injuries, and that a conditioning program isolating specific muscles can significantly reduce the amount of shoulder injuries experienced during the season. However, 50% of the force required for throwing comes from the rest of the body (not the arm). Therefore, isolating only shoulder muscles during a conditioning program is only half of the puzzle. A proper conditioning program also needs to address core strength, lower body strength and the integration of full body exercises to develop power. All athletes are given an individualized conditioning program in order to address their specific weaknesses to prevent injury.

Take home message:

  • Baseball players, coaches and parents need to be educated on proper throwing techniques and safe pitching guidelines
  • Identifying high-risk baseball players before the onset of injury is important for prevention.

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Single Leg Squats: Singles out athletes at risk for ACL injuries

ACL tears are one of the most common and devastating sporting injuries that athletes encounter. Following surgery and return to sport, rates of re-injury, either to the same knee, or opposite knee, are estimated at around 25%. As a result, many athletes fear re-injury upon returning to sport post-surgery, and research has shown that less than 50% of athletes will actually return to their sport. Some factors which have been associated with re-injury include:

  • Younger age (under 20-years old);
  • Higher activity level;
  • Female gender;
  • Returning to sport without proper conditioning:
    • Lack of strength (core and lower limb – on the injured and uninjured side);
    • Lack of neuromuscular control and proprioception

From this list there is really only one factor that can be modified and controlled, that  of “Proper Rehabilitation and Conditioning.” Research has been focused greatly on ACL rehabilitation programs, with a particular interest in neuromuscular control.

ACL injuries have been shown to result in decreased neuromuscular control, or functional stability of the knee joint, due to damage to mechanoreceptors. A healthy ACL has mechanoreceptors which help with muscle control, stability and proprioception. When an ACL is injured, so are these mechanoreceptors, which is one reason individuals commonly have lack of muscle stability and control post injury. New research has shown that damage to the mechanoreceptors of injured ACLs can also affect the non-injured side, due to inactivity and re-organization in the brain. There is also a possibility that neuromuscular control was lacking in both knees prior to injury, and may have actually been a cause of the initial injury. A current study by Culvenor et al., (2016) sought to examine this theory by looking at neuromuscular control post-ACL repair in the injured and uninjured leg, in order to help identify future injury risk. The study used a single leg squat as their neuromuscular control task, since it is one of the most functional movements seen in sports, as well as a common position which can lead to re-injury, if strength and motor control is impaired. Their results demonstrated that participants with ACL injury had significantly worse neuromuscular control, as seen with the single leg squat, in both their surgical knee and uninjured knee versus the healthy control group. 

These results are consistent with past researchers who have shown neuromuscular control issues post-ACL injury/repair. However, the current study also highlighted the fact that the non-injured knee is generally affected as well. Many athletes focus their rehabilitation solely on their injured knee following ACL repair. Yet, a large majority of individuals will return to sport and actually injure their non-affected side. More specifically, research has shown that females are more at risk for injury to the non-surgical ACL, while males are more at risk for re-injury to the same ACL. As such, one of the most effective strategies to prevent secondary ACL injuries is to strengthen both knees prior to returning to sport, with a particular emphasis on exercises that focus on neuromuscular control.

If you want to know more about neuromuscular exercises post-ACL injury, the team at Sheddon Physiotherapy and Sports Clinic can help assess and prescribe the right exercises for you.

Take Home Message

  • Neuromuscular control should be assessed and treated in both knees to prevent re-injury post ACL repair;
  • Single leg exercises such as single leg squats and single leg plyometrics are essential  to maximize performance and reduce the risk of reinjury to either knee.

Culvenor et al., (2016). Dynamic single leg postural control is impaired bilaterally following anterior cruciate ligament reconstruction: Implications for reinjury risk. Journal of Orthopaedic Physical Therapy. 46, 357-364.

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