Tag Archives: Sports medicine Clinic

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.

Book A Discovery Session

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.

virtual appointement essential workers Sheddon Physion Sports Clinic Oakville Mississauga

Supporting Our Essential Service Workers

Free Initial Virtual Consultation for our Essential Service Workers.

We want to thank all of the dedicated essential workers that are keeping our community safe and making sure our needs are met.

We appreciate everything you do and want to support YOU!

We understand essential workers may be working longer hours than normal, leaving less time to care for themselves.  We want to help you stay healthy.

One small way to thank you is to offer a complimentary virtual visit in the comfort of your home.

Book a Complimentary Initial Virtual Session with one of our Physiotherapists or Chiropractors.

LINK IN BIO

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Keeping you in the Loop

Keeping you in the loop:
We haven’t stopped thinking about you!

As everyone has been, we are trying to navigate these crazy times to the best of our abilities. We are all experiencing challenges and hope that you are healthy, safe and with family at this time.

Our team is choosing to take this time to find a way to help you maintain contact with us and let us know how you are doing and if you have any questions about your care. While Telehealth is new to many, it will allow us to connect with you and be able to assess things that were previously too difficult (like how to tailor a workout in your home).

Our therapists have been set up and using Telehealth since the start of Covid-19 in Halton. We are ready to serve our clients.

Government mandates have directed closure of businesses until April 7th. We have chosen to put safety first and remain closed until the 13th. This date is fluid, as you know, and we will only reopen our doors if we feel it is safe to resume in person treatments.

If you have an appointment scheduled for next week. You are being contacted by us to reschedule your in-person appointment to April 13th or later. During this conversation, we can discuss if your treatment  would be appropriate for virtual care, and if so, we will review how to proceed.

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.

We are STILL answering our phones and will return your call if we don’t immediately connect. We are OPEN to serve you on Telehealth and are looking forward to seeing you when we reopen our doors.

Book A Discovery Session

In Case of Emergency

If you are in need of urgent care, please try to contact us via phone or email and we will work with you to help guide you on your next steps. We would like to keep the Urgent Care Clinics free to treat non-orthopaedic injuries. If we suspect that further investigation is necessary, we will direct you to go to the nearest Urgent Care Clinic. If this is life threatening, you should call 9-1-1.

 
 
 
 
growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

What are teenagers Growing Pains?

Growing Pains

Osgood Schlatters (OS), Larsen-Johansson (LJ) and Severs disease are common adolescent conditions that affect young rapidly growing athletes. These injuries occur where the muscle tendons attach to the bone. During a growth spurt the bones, muscles and tendons are all growing at different rates. If the muscles are tight they put extra stress on the bone resulting in inflammation and pain. In the case of OS and LJ the pain is felt at the knee, where Severs affects the heel. Many athletes are specializing in sport earlier and are engaging in year round training, how can you make sure your young athletes can continue to train during this stage of development without suffering from growing pains?

Injury Prevention Strategies

Risk Factor #1

The bones are growing faster than the muscles can adapt in terms of flexibility. Which puts a lot of stress on the muscle-tendon junctions, bone-tendon junctions, ligaments and growth cartilage.

Prevention strategy: Implement a regular stretching program focusing on the hamstrings, quadriceps, and calves, which have all been shown to be excessively tight during the adolescent growth spurt. Stretching should take place when the body is warm, i.e., at the end of your workout. Stretches need to be held for at least 30 seconds to be effective x 3 sets.

Hamstrings: Raise one foot onto a bench, lean forward bending from the hips and keeping your back straight. You should feel a stretch at the back of your leg.

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

 

Quadriceps: Stand on one leg (holding onto to something for support if needed). Bend your opposite knee and bring your heel towards your buttock as you hold your foot with your hand. You should feel a stretch in the front of the leg.

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

Calves:

1. Gastrocs: Stand in front of a wall/bench and bring one leg back ensuring your toes are facing forward. Keep your heels on the ground and lean forward keeping the back leg straight. You should feel a stretch in the back leg.

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

2. Soleus: From the same position as above bring your back foot forward. Make sure both heels stay on the ground and bend through your knees. You should feel a stretch in the back leg.growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

 

 

Risk Factor #2

“Adolescent Awkardness:” the athlete is growing at different rates and there is now an imbalance in strength and coordination.

Prevention strategy: Exercises focusing on glute strengthening, core stability and neuromuscular control. Stability and strength of the pelvis and spine help with proper mechanics and loading of the lower extremity in running, kicking, and changing directions. Perform the exercises below 2x/week for 10 repetitions and 3 sets.

GLUTE STRENGTHENING:
Start position for exercises below. Start in an athletic stance, both knees/hips slightly bent with your chest and head up. A band is wrapped around your knees or ankles. Your knees should be in line with your 2nd toe. Make sure your knees are not caving in (see bad/good form below).

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

 

1. Mini walks with a band: Start in an athletic stance. From this position take a step outwards and then feet back together again. Repeat 5-8 steps in one direction and then back in the other direction.

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

Single leg balance (with or without a band): Start in an athletic stance with a band around your knees for added difficulty. Keep one leg bent and raise the other leg out in a 45 degree angle. Hold for 5 seconds and return to start position and repeat on the other side.

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

CORE STRENGTH:
Plank (with/without a ball pass): Start in a plank position from your elbows or hands, making sure your back stays flat and core stays tight. Hold for 30 seconds. For added difficulty hold the position while rolling the ball to a partner or wall.

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

Side plank: Place one hand on the ground, extend your legs out so you are in one straight line. The only thing touching the ground is your hand and the outside of one foot. Make sure your hips don’t sag towards the ground. Lift the top leg up for added difficulty. Hold for 20-30 sec and switch to the other side.

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

POSTURAL CONTROL:

Y balance exercise: You can use tape to draw a Y on the floor (or imagine a Y on the floor) while you are doing this exercise. Stand on 1 leg with the support knee slightly bent, while reaching out in three different directions with the opposite leg. Position 1 is in front, position 2 is out to the side and back, and position 3 is back and across to the opposite side. Perform each position once and repeat the cycle for 3-5 sets. Ensure your form is good, and your stance knee is staying in line with your 2nd toe (not caving in).

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

 

Risk Factor #3

Congested training schedule with very little rest

Prevention strategy: Modify your exercises and training if you are suffering from an injury. I.e., Single leg landing, jumping and sharp cutting drills puts a lot of stress on the knee and heel and will aggravate these injuries. Modify or eliminate these exercises as needed.

If you are the parent, coach, or trainer of a young growing 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 4 min from Oakville & Milton Humane Society

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Questions? Contact us