Tag Archives: massage

running injury free Sheddon Physion Sports Clinic Oakville Mississauga

Running Injury Free

As an avid runner, I’m quite familiar with the fellow runners in my community. Since the pitches, arenas and gyms have all been closed, I’ve noticed a huge surge in the amount of people who have taken up jogging as a new form of exercise. While jogging/running is a great workout, you need to be mindful of several risk factors that could lead to injury. Whether you’re a seasoned runner, or just a beginner, here are some tips to keep you running pain free.

Tip #1: Don’t let your old, lingering injuries wreak havoc on your running form and potentially cause new injuries. For example, that nagging knee pain that you ignore may be part of a bigger problem, like weakness in your glutes, which likely will change your biomechanics and put more stress on the knee, ITB or achilles, along with annoying knee pain you will likely develop  hip and calf pain. All the therapists at Sheddon can be reached by email and will gladly set up a Telehealth appointment to discuss strategies and exercises to help you overcome old injuries. Don’t wait until it’s too late, or until we re-open the clinic. Fix your injuries now!

Tip #2: Newbie runners are more susceptible to injury and should focus on slowly progressing their distance in order to avoid injury. Increasing one’s distance too quickly is one of the most common risk factors for injury in runners. The golden rule is that you should increase your distance by no more than 10% each week. As a beginner, you should just focus on running consistently 2-3 days/week, and don’t worry too much about increasing your distance at first.

Tip #3: CROSS-TRAIN!!! Running is great, but you need to add strength training to prevent muscle imbalances from the repetitive nature of running.

Tip #4: What you put on your feet matters. Not every running shoe is the same, and not every runner has the same foot. Runners will have a different preference in what shoes work best for them. Unfortunately, with stores closed, you can’t exactly walk into the Running Room and ask to try on every shoe  in order to see which one feel the best. In the meantime, you can make do with what you have, if your current shoes aren’t causing you any issues. Otherwise, if you have a shoe that’s worked for you in the past, you can order them online. Not sure where to start? You can ask our Pedorthist, Sarah.

Tip #5: Don’t be afraid to ask for help. There are many professionals who deal with every running issue that you could possibly imagine. The therapists at Sheddon can help you with injury prevention, exercise prescription, running shoe selection, and gait analysis. The group at the Running Room can help you with training programs and gear. Surround yourself with the right people.

If you are in need of our services and are curious if virtual care is an option for you, please click on the link below to schedule a Free 10-minute Telehealth Discovery session with one of us.

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online booking and instagram tv at Sheddon Physion Sports Clinic Oakville Mississauga

What’s New at Sheddon: Online Booking and Instagram TV

Although our clinic doors are closed, the staff at Sheddon Physiotherapy and Sports Clinic are still working hard to accommodate you during these difficult times, and into the future. We have been providing Telehealth virtual therapy appointments for a number of weeks and patients are seeing the benefits of continued care. We are also happy to announce that we now offer online booking.

Our new online booking system is beneficial, as you can now book your appointments easily online. Furthermore, on your “dashboard”, you can see upcoming appointments, you can access all your Physiotec exercise programs, as well as any outstanding balances on your account. You also have the added convenience of keeping everyone in the family under one profile, which makes it easier for booking appointments.

The portal will only allow you to book appointments for the next business day. If you would like to book an appointment for the same day please call us (905) 849-4576 to check availability. At this moment, we are only booking virtual appointments through the client portal. Once we are able to deliver hands-on treatment again, you will be able to secure your appointments using this portal to book almost all services at Sheddon Physiotherapy (except Concussion, Vertigo and MVA appointments).

In order to complete registration, and take advantage of the online booking option, you will receive an invitation via email with the appropriate link. If you prefer not to create a client portal account with us, you can safely disregard this email.

We are also working hard to provide advice, education and exercise tips via our Facebook and Instagram page. You can also check out our Instagram TV account for videos on the latest news regarding the clinic.

Lastly, with Mother’s Day coming up, why not buy a massage gift certificate to pamper the ones you care about. It can be mailed, picked up, or delivered if in the Oakville area.

At Sheddon, we are family, and family takes care of one another. Our clients are part of this family and deserve the best experience.

Balancing Injury Prevention and performance 2018 Sheddon Physioyherapy Sports Clinic Oakville Mississauga

Balancing Injury Prevention and Performance Gains

Every athlete wants to train in order to improve their performance, while at the same time decreasing their risk of injury. Is it possible that certain exercises can kill two birds with one stone? Current research has shown that balance training exercises may do just that.

Balance exercises can prevent injuries, with research proving that poor balance is a major risk factor for lower body injuries. Balance exercises have long been shown to decrease the risk of ankle injures by 35-50%. Furthermore, balance training is also beneficial in preventing knee injuries, especially to the ACL. Balance training isn’t just for athletes, the elderly can also reduce their risk of falls with a few simple exercises.

More recently, balance training has been proven to improve athletic performance/motor skills across a number of different sports. For example, research has shown that balance exercises improve:

  • Rifle shooting accuracy;
  • Ice hockey maximum speed;
  • Luge start speed;
  • Vertical jumps;
  • Overall agility;
  • Shuttle run times

How Much, How Often, and Which Exercises?

There are endless possibilities of exercises an athlete can choose from. Generally speaking, balance training would begin on a stable surface and progress to unstable surfaces (i.e., bosu ball, balance discs, trampolines, etc.). One can begin with holding a position and progress to destabilization (ball throwing/catching, strengthening exercises, external perturbations by a partner). See our video below which integrates balance with hand-eye coordination.

Hand-eye coordination with lower body exercises. #thinkoutsidethebox #proprio #proprioception #exercise #balance #highleveltraining

Posted by Sheddon Physiotherapy and Sports Clinic on Friday, February 9, 2018

Athletes can begin with their eyes open and progress to eyes closed. Likewise, beginning with a double leg stance and progress to a single leg stance. Ideally, the exercises should eventually be sport specific. See our video below on balance progression for a high level hockey player.

High level proprioception drills for hockey. An important part of lower quadrant rehab. #sheddon #sheddonphysio #sportsphysiotherapy #sportstherapy #physio #chiro #physiotherapy #physicaltherapy #sports #injury #injurymanagement #rehab #chiropractic #oakvilleontario #burlington #mississauga #healthybody #stretch #hockey #ohl #kneepain

Posted by Sheddon Physiotherapy and Sports Clinic on Monday, February 5, 2018

Research has shown the best results occur when balance training is done 2-3x/week, 10-15 minute at a time, for at least 3-4 months. Also, the younger you start working on balance with athletes the better.

If you want to learn more about balance exercises, chat with one of the therapists at SPSC for more information.

Brachman et al., (2017). Balance training programs in athletes – a systematic review. Journal of Human Kinetics. 58, 1,
Hrysomallis et al., (2011). Balance Ability and Athletic Performance. Sports Medicine. 41,3,221-232.

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pterygoid muscle Sheddon Physioyherapy Sports Clinic Oakville Mississauga

Persistent Headaches, Earaches, and Facial Pains can be Treated by your Physiotherapist

 

Did you know that your physio can effectively evaluate and treat TMJ (temporalmandibular joint) pains? Many dentists and physicians refer their patients with persistent headaches, earaches, and facial pains related to the TMJ to physios. Sometimes TMJ conditions are disabling, however can be managed with education, effective home exercise programs, and gentle mobilizations.

Try this:

The lateral pterygoid muscle is often times quite tender in most individuals with TMJ issues or bruxism (the involuntary/habitual grinding of teeth, typically during sleep). Place your index finger inside the mouth. Apply GENTLE pressure towards the head direction, underneath the zygomatic arch. Start with gentle pressure, and gradually increase the muscle squeeze as tolerable–there is no need to go into pain.  Compare left versus right. If you find that this area around your jaw is tender, you can self-massage the area for 1 minute several times per day. Sometimes, relief of the headache, jaw, or other facial pain is sometimes immediate.

If you have a question regarding your headache, ear-ache, or facial pain, contact us here. If you would like to see your Sheddon Therapist, book your appointment today!

pterygoid muscle Sheddon Physioyherapy Sports Clinic Oakville Mississauga

James staff 2015 Sheddon Physioyherapy Sports Clinic Oakville Mississauga

Welcome James Sreblowski, R.M.T.

Welcome James Sreblowski, R.M.T.!

We wanted to send a special welcome to the new addition to our staff, James Sreblowski! James guided his studies first to Brock University where he achieved a Bachelor of Kinesiology. Additional post secondary education took place at Sutherland Chan School of Massage Therapy and Teaching Clinic where he achieved his massage therapy designation. Welcome, James!

If you would like to request a booking for massage, or with James, please click here!