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.
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:
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:
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.
Lets face it, we all like to think that we’re still as strong, fast and agile as we were in our prime. Unfortunately, aging will get us all. Our endurance, strength, balance and flexibility aren’t what they used to be. Injuries happen more often and take way longer to recover from. To top it all off, lots of us need to make a living, raise a family and maintain a household. Where is the time for working out? Many older athletes would rather spend their time playing the sports they love than pushing weights around a boring gym. Unfortunately, if you’re only playing soccer (or any other sport) 1-2x a week, and spend the rest of your time behind a desk on your tush, chances are you’re a ticking time bomb for injury. Spending most of your week sedentary will make your muscles weak, stiff and poorly conditioned for any sport. You don’t have to be a gym rat to see benefits; you just need to maximize your time at the gym and do the RIGHT exercises. Hitting the gym will not only improve your health and fitness, but it will also increase your success and performance on the field.
Where to Start and What to do?
Soccer requires endurance, strength, power and agility. Therefore, your workouts should focus on improving all of these areas. Strength training doesn’t need to be done everyday. If you’re short on time, make sure you’re doing a full body workout 2x/week. ***IMPORTANT*** Every athlete is different. Talk to a therapist at Sheddon Physiotherapy and Sports Clinic if you have specific injuries or health concerns before starting an exercise program. The program described below is for a currently healthy, injury free individual. You don’t need any fancy equipment or a gym membership to perform these exercises. Remember, changes don’t happen overnight; it takes 6-8 weeks to see true strength and conditioning changes.
Unless otherwise stated all exercises will be completed for: 3 Sets 10-12 Reps 60 seconds Rest
If you’re short on time, go through each exercise as a circuit and repeat the whole circuit 3x with no rest in between exercises.
Back lunge to high knee:
Stand with your feet hip-distance apart, step back into a lunge bending at both knees and then bring the back leg into a high knee position. Ensure your stabilizing knee does not cave in. Repeat 10 on one leg before switching to the other side. Progression: add a weight in each hand, medicine ball, kettle bell, band around your ankle etc.
WHY? Improves strength, stability & balance
Start in an athletic stance with both knees slightly bent and feet together. Take a step sideways and then bring your feet together again. Repeat 10 steps in one direction and then ten steps back. Place band around knees to start and progress to ankles and feet. Placing the band around the feet will be the hardest but has the greatest activation of the glut med and max muscles.
WHY? Strengthens the glutes, a weak link in many athletes. Strong gluts will result in a more stable knee with decreased risk for injury.
Nordic Hamstring Curls
Can be completed with a partner holding your legs or hooking your 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.
WHY? Eccentric hamstring exercises have been shown to significantly decrease the risk of hamstring injury.
Tie a theraband around your ankle, start with your leg away from your body, stand upright and engage the core. Slowly bring the leg towards your other leg and slowly bring it back out.
Why? Kicking, changing direction and reaching in soccer puts a large eccentric force on the adductor muscles, which puts them at risk for injury.
Side plank with leg raise
Lie on your side with your right elbow on the ground. Your bottom leg should be bent and your top leg straight. Raise your body off the ground so that your elbow and knee are the only parts in contact with the ground. Hold this position and slowly lift your top leg up and down. Repeat 10x / leg.
WHY? Core strength and pelvic stability is crucial for soccer players for changing directions, kicking and sprinting on the field
Bring your feet slightly wider than shoulder width apart, imagine a chair behind you (or actually put a chair for better form). Squat down and touch the chair and lift yourself back upright. Add a weight in front of your body for added difficulty.
WHY? Squats help build strength and power in all the leg muscles.
Start from your knees if from your feet is too difficult
WHY? A stronger upper body will help with throw-ins and pushing through defenders
1 Arm Row
Keep your feet hip width apart, slightly bend both your knees, engage your core and rest one hand on a chair or bench for added support. Holding a weight in one hand bring your arm back bending your elbow.
WHY? A stronger upper body will help with throw-ins and pushing through defenders
How to Progress
If you want to take it up a notch you can add in high-intensity interval training to provide a more sport specific/game like situation (i.e., after every strength exercise add a 30 sec AMRAP, “as many reps as possible”) of drills like squat jumps, burpees, box jumps, sprinting, etc. ALWAYS REMEMBER QUALITY OVER QUANTITY. 5 perfect squats is far more beneficial than 20 mediocre squats. You can also add in simple ladder footwork/agility drills. These drills will help with changing direction, tracking the ball, and being quick on the field. Extra Goalie Exercises: Lateral Bounds are great for developing goalies strength and speed for quick side-to-side movements in the net. In addition, vertical jumping is essential for goalies looking to get a little higher reach in net.
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.
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.
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.
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.