Tag Archives: Massage Therapy

achilles tendon rehab redone Sheddon Physion Sports Clinic Oakville Mississauga

Happy Earth Day: Recycling an old blog on Achilles Tendon Rehab

Happy Earth Day!! While this is a difficult time, and we are all staying home to help stop the spread of COVID 19, the earth is also getting a chance to heal itself. The skies are cleaner and the waters are clearer. When COVID-19 is behind us, we will need to be mindful of the environment and to take individual action, so that we can continue to see the blue skies. During this difficult time, remember to take care of yourself, go for walks, take stock in your life and take the time to get some fresh air and appreciate Earth Day.

The most effective way to reduce waste is to reuse and recycle. So today, we are going to recycle a great, old article on Achilles Tendon Rehab.

Injuries to the Achilles tendon is one of the most common injuries experienced among athletes, especially runners and soccer players. Statistics show that roughly 24% of athletes develop pain in the Achilles. It’s also an injury that can linger for long periods of time, if left untreated. One recent study found that 63% of athletes with Achilles tendinopathy still had symptoms two years after onset.

Causes of Injury to the Achilles:

  • Poor footwear;
  • Repetitive overstretching;
  • Training errors;
  • Abnormal Biomechanics;
  • And the most important:  Repetitive overuse and lack of proper training that causes the building blocks (tenocytes) to be poorly produced.

What does Treatment entail:

Initially one of the main focuses of treatment is decreasing the pain, which can be achieved through rest, manual therapy, taping and heel lifts. After this brief period of rest, a proper graduated exercise program is  one of the best ways to promote tissue repair.

Here are examples:

  • Start with some isometric holds in a slightly lengthened position;
  • Progress onto isometric holds in a lengthened position, but with a focus on one leg at a time;
  • Next, do some concentric heel raises, still in a slightly lengthened position, one leg at a time, lowering yourself down with the support of your opposite foot;
  • Finally, add in some running backwards and stopping in that same lengthened position, in good control. This adds an abrupt stoppage;
  • Progress the last exercise from an abrupt stop to a change of direction.

Watch the video below for examples:

And finally:

To pamper yourself, we are offering Gift Certificates for Massage.

Get yours now to help show the ones you care about, that you care enough to see them feel better.

What are the top risk factors for Hamstring Injury?

The Most Effective Hamstring Injury Prevention Program

Hamstring injuries have been reported as one of the most common injuries across a variety of sports that involve repetitive kicking and/or high speed running, such as soccer, track and field, football, and rugby. Re-injury rates are also an issue affecting many athletes long term, with roughly 30% of athletes suffering a re-injury to the hamstring within the first year. In order to prevent hamstring injuries it is important to understand WHY they occur, and to develop a prevention program which targets these risk factors.

The hamstrings are a group of 3 muscles, the biceps femoris, the semitendinosus, and the semimembranosus. Their main purpose is to bring the hip back and bend the knee. The majority of injuries to the hamstrings are strains to the biceps femoris long head muscle. Injury occurs mainly during sprinting, as the muscles contract eccentrically to decelerate the leg.

What are the Risk Factors?

Age
Unfortunately, the older you get, the higher your chance for hamstring injury. The age when the risk starts to significantly increase is 25 years old, with research suggesting a 30% increase in risk annually thereafter.

Decreased flexibility
Tight hamstrings aren’t the only problem; tight hip flexors and/or quads are also problematic.

Muscle Imbalance/weakness
Muscle imbalance within the lumbopelvic region and/or weakness in the hamstrings;

Previous injury
Previous injury to the hamstring, groin and/or knee.

The Most Effective Hamstring Prevention Program

Eccentric Strengthening Program
The majority of hamstring injuries occur during sprinting when the muscle is working eccentrically. As such, eccentric strengthening programs have been shown to decrease the risk of hamstring injury by 65-70%. The most popular and widely studied exercise for hamstring injury prevention is The Nordic Hamstring Exercise. We strongly encourage all athletes to add this exercise to their strengthening regime. However, it shouldn’t be the only hamstring exercise you do. While it has been shown to decrease the risk of hamstring injury significantly, it only activates part of the hamstring muscles (specifically the semitendinosus and short head of the biceps femoris). 80% of hamstring injuries occur to the long head of the biceps femoris, which is better activated with a hip extension exercise such as deadlifts. The most effective hamstring injury prevention program should focus on targeting all the hamstring muscles with both knee and hip dominant movements. Below you will find 2 different exercises: the nordic hamstring exercise and straight leg weighted deadlifts. We recommend doing both for the greatest benefit. See a progressive 12 week schedule below:

Frequency 2x/week x 12 weeks.
Week 1-3: 3 sets of 5-6 reps
Week 4-6: 4 sets of 6-7 reps
Week 7-9: 4 sets of 8-9 reps
Week 10-12: 4 sets of 10-12 reps

Nordic Hamstring Exercise: Can be completed with a partner holding your legs or hooking feet under something heavy. Lower yourself forward, keeping your back and hips straight. Once you cannot go any further push yourself back into start position.

 

Weighted Deadlifts:

Work on your core
While strengthening the hamstrings is important, you can’t forget about everything else that helps support, align and coordinate the hips. If there is an imbalance around the hip such as tight hip flexors, weak glutes, etc., the hamstrings will be more susceptible to injury. In addition, exercise programs that focus on trunk stabilization and agility vs. a traditional program of ONLY hamstring stretching and strengthening post injury results in a quicker return to sport and significantly much lower reoccurrence rate (7% vs. 70%).

Running Program
Most hamstring injuries occur during sprinting, especially later in the game when fatigue sets in. Therefore, strengthening and isolating the hamstrings in the gym is essential, but you must also include interval speed training to improve coordination, large hip/knee joint torques, and explosive strength. Weekly sprint workouts have been shown to prevent hamstring injuries. Like all training loads, ensure the sprinting load (distance, reps and speed) is progressed gradually.

Where to go from here?

If you currently are suffering from a hamstring injury it is best to book an appointment with a therapist and get on an individualized rehab plan. If you are currently injury free and would like to stay that way, then add the above hamstring exercises to your current strengthening program following the 12-week plan. If you want more bang for your buck, then add some core and hip stability exercises as well. If you still have questions or want more guidance on injury prevention book an appointment with one of the Sheddon Physiotherapy and Sports Medicine therapists at 905-849-4576.

Heiderscheit et al., (2010). Hamstring strain injuries: Recommendations for Diagnosis, Rehabilitation and Injury Prevention. Journal of Sports Physical Therapy. 67-81.
Liu et al., (2012). Injury rate, mechanism, and risk factors of hamstring strain injuriesin sports. A review of the literature. Journal of Sport and Health Science. 92-101.
Prior et al., (2009). An evidence based approach to hamstring strain injury. A systematic review of the literature. Sports Health. 154-164.

For more info, contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.

We are located only 6 min East of Oakville Place and 4 min East of Whole Foods Market on Cornwall Rd.

Book Your Appointment

Questions? Contact us

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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injury prevention young athletes with Sheddon Physio Clinic Oakville

What is an overuse injury?

Preventing Overuse Injuries in Young Athletes

Overuse injuries account for 50% of all adolescent sports injuries. They occur as a result of repetitive microtrauma to muscles, tendons, ligaments and bones, without sufficient time for the body to heal and recover.

Youth sport has changed drastically in the past 20 years. Seasons are longer and youth are spending more time on a weekly basis practicing and competing. While this trend has been shown to increase skill development, it doesn’t come without a price. Research has shown that these athletes are also at an increased risk of overuse and repetitive strain injuries. The most at risk are those aged from 13-15 years old, most likely due to growth spurts and increased demands of sport. How can you make sure your young athletes can continue to train during this stage of development without suffering from injury?

Why are young athletes at risk?

  • Growing bones are more vulnerable to stresses;
  • “Adolescent Awkardness”, whereby an adolescent’s bones and muscles grow at different rates. This puts a lot of stress on the muscle-tendon junctions, bone-tendon junctions, ligaments and growth cartilage creating an imbalance in strength, flexibility and coordination;
  • Poor conditioning;
  • Increased training volumes and intensities with lack of recovery;
  • Increased pressure and expectations from coaches, trainers and parents to play through pain and discomfort.

 

Injury Prevention Strategies

  1. Focus on flexibility and keeping the muscles at an optimal length as the bones grow, with particular focus on the hamstrings, quadriceps and lower back (which have all been shown to be excessively tight during the adolescent growth spurt);sports physiotherapy injury prevention
  2. Strengthening key muscles (i.e., core/hips, etc) to prevent imbalance;sports physiotherapy injury prevention 1
  3. Exercises focusing on neuromuscular control, proprioception and postural stability are extremely important for all athletes, but especially girls who are going through puberty as ligaments tend to weaken during this stage;
  4. Specific focus on landing stabilization (jump/hop and hold) and proper technique in landing, cutting and jumping, since these are the main mechanisms of injury;sports physiotherapy injury prevention 2
  5. Careful monitoring of training workload, especially if the athlete is showing early signs of an injury;
  6. Play a variety of different sports. Playing a different sport has a 61% decreased risk of injury, while specializing in only one sport actually has an increased risk of injury;
  7. Proper warm up: check out the FIFA 11 warm up program that has scientifically been proven to reduce injuries by 30-50%;
  8. Exercises for injury prevention should be implemented across all youth sports and physical activity in order to improve overall fitness and performance. Although it will take away from regular practice time, the long-term benefits far outweigh the risk of injury.

If you are the parent, coach, or trainer of a young athlete be proactive and chat with one of the therapists at Sheddon on injury prevention strategies.

For more info, contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.

We are located only 6 min East of Oakville Place and 7 min from Oakville Go Station

Book Your Appointment

Questions? Contact us

Sheddon Physiotherapy and Sports Clinic Reputation in Oakville Mississauga

Our Reputation Says it All

When you’re searching for a Sports Medicine Clinic you need to do a little research and find a clinic that offers it all (they do exist) great therapists, flexible hours, expertise, and a commitment to work with you and get you better. How are you suppose to know if a clinic really is as good as they say they are? Over the past 15 years the owner of Sheddon Physiotherapy and Sports Clinic (SPSC), Dana Clark, has worked hard to build a clinic that offers the best care in Halton. Doctors trust sending their patients to SPSC, family and friends refer people they know, and athletes/coaches put their teams health in the hands of the therapists at SPSC, because they all know it’s a clinic that will strive to get people better.

Doctor Referrals

Doctors, surgeons and specialists refer their patients to clinics that they know and trust will do a good job in getting their clients better. At SPSC we get referrals from 137 different doctors across Halton and the GTA. Last year alone we had 4819 new patients walking through our doors. The therapists at SPSC like to keep a close relationship with doctors, with patient consent, we send doctors reports on how patients are doing, what the treatment plan entails and let them know when further investigations may be required.

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. We currently have 4 therapists who specialize in vestibular rehabilitation. We have 3 FCAMPT therapists, and many more on the way. Clinics with great therapists usually end up with long wait times. But at SPSC we have a large clinic with many experienced therapists, which helps keep our clinic hours open longer and on weekends, so getting an appointment is not a struggle.

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 to provide a more in depth approach to your rehabilitation. Having a Sports Medicine Physician on site 4 days a week is also a huge bonus, as she works 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, and SPSC has 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 safely as possible. Sport teams/organizations in Oakville such as Oakville Aquatics, Athlete Training Center, F45, and Oakville Soccer Club have trusted SPSC as the preferred provider for their athletes for many years.

Concussion Management

Concussion management programs have become a major focus in sports medicine clinics due to increased public awareness and recognition of concussions. The therapists at SPSC have undergone extensive training with the Complete Concussion Management program (CCMI) in order to be educated with the most up to date concussion management strategies. Our statistics help demonstrate that we are a leading clinic in the GTA when it comes to concussion management, as we have successfully treated well over 700 concussions. We also offer the most comprehensive and research proven concussion baseline testing of any sports medicine clinic in the Mississauga and Oakville area. Teams and athletes from the Oakville Soccer Club, The Rangers Hockey team, as well as local football, rugby and other high risk athletes have trusted in our baseline testing for many years. To date we have completed over 800 baseline tests. 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/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, then contact Sheddon Physiotherapy and Sports Clinic at (905) 849-4576.

Questions? Contact us