Tag Archives: Sports medicine Clinic

growing pain for teenagers Sheddon Physio Sports Clinic Oakville Mississauga

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.

Book Your Appointment

Questions? Contact us

Strength and Conditioning to Improve your Soccer Game

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

Monster Walks

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.

Adductor Theraband

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

Squats

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.

Push-ups

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.

Book Your Appointment

Questions? Contact us

concussion management clinic Oakville Mississauga

SPECIAL EVENT Concussion Baseline Testing

Have you completed your Concussion Baseline Testing? Don’t wait any longer, we are having a one day event where you save 40% from individual testing. Continue reading below for details:

WHAT
Concussion Baseline Testing open to all athletes (Cost is $70/athlete)

WHEN
Saturday April 6th, 2019
8:00-2:00pm
Please book in advance this is NOT a drop in

WHERE
Sheddon Physiotherapy and Sports Clinic
1300 Cornwall Unit 103
Oakville Ontario

HOW to book
Call at 905-849-4576 or
Email at admin@sheddonphysio.com

WHY
The multimodal testing that we go through is a series of physical and cognitive tests that provide a pre-injury overview of healthy brain function. This offers an objective benchmark on which to compare should an athlete sustain a concussion. Which also takes the guess work out of return to play decisions. Many organizations may use a single test or a small group of tests as a baseline but we will be using the Complete Concussion Management (CCMI) approach, which uses a variety of tests offering more objective insights, data and improved accuracy and reliability. 

Important notes:

  • Testing time is roughly 30 minutes, there may be a home portion depending on age. No extra fees apply

Frequently Asked Questions:

  • The season has already started, are we too late for concussion baseline tests?
    • NO! Preseason is the ideal time for testing, but anytime during the year prior to a concussion is better than no baseline.
  • WIll the cost be covered through my insurance?
    • The cost of the baseline is covered under most Extended Health Plans since it is administered by a physiotherapist.
  • My child had a baseline done over a year ago, why should we do it again?
    • 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.
  • My hockey team did the impact test preseason, isn’t that good enough?
    • 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.
  •  It’s not mandatory for my childs team.
    • Concussion baseline tests are becoming widely used in many sports at all levels. Although not mandatory (yet) in all high-risk sports, it is one of the most important and effective tools for concussion management. Without a baseline test there is no way to accurately know when an athlete has fully recovered from a concussion. Research has shown that concussion symptoms improve 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.
  •  Those dates don’t work for my child or team?
    • If you are part of a team or an individual who would like to participate in Concussion Baseline Testing but you cannot fit these dates into your schedule, please contact us and we will try to arrange for another date and time.

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

Raising Awareness about Mental Health

One in five Canadians suffer from mental illness; however, more than two-thirds of these individuals never seek help because of the stigma surrounding mental illness. October 10th is World Mental Health Day, a day to raise awareness and educate people about mental illness in order to help change the negative stereotypes surrounding it, and hopefully encourage people to seek help.

Physiotherapists may feel more like psychologists as patients tend to develop a positive relationship with their therapist and feel that they can be honest and open about struggles outside of their physical injury. Although it is out of the scope of physiotherapy to treat mental illness, physiotherapists play a vital role in educating patients about different avenues they can explore to seek help, as well as recognizing when someone is a danger to themselves or others around them.

Sheddon Physiotherapy and Sports Clinic treats a large number of athletes, and one would think that this population is fairly immune to mental illness. Exercise and physical activity have long been shown to help with mood disorders, depression and anxiety. Athletes are generally very driven, goal-oriented individuals, in exceptional shape physically. So it’s understandable that most people assume they are also mentally strong and healthy. However, athletes are still vulnerable to mental illness for many of the same reasons as the general population. Some common risk factors for mental health disorders in athletes include:

Overtraining/Burnout

 Athletes devout a large amount of their time and energy to their sport. With this comes the pressure to perform and excel, which can lead to stress, anxiety and depression. The heavy training schedule of many sports, combined with school, and in some cases work, can lead to fatigue and burnout in a large number of student athletes. Unfortunately, athletes rarely seek help for their psychological problems, for fear that they will be seen as weak and possibly lose their spot on a team. Athletes who do seek help will often be diagnosed with “overtraining.” The physiological, immunological, hormonal, and metabolic changes of over-training are very similar to those associated with depression. As such, some researchers have debated whether athletes with depression are actually being misdiagnosed with overtraining.

Eating Disorders

Many athletes feel the pressure to maintain a certain weight and body composition in order to be successful in their sport. Studies show that the prevalence of eating disorders in male athletes is roughly 18%, and anywhere from 32-60% in female athletes. Eating disorders are considered to be a mental illness caused by a number of psychological and sociocultural factors. In addition, eating disorders can occur with other mental health disorders, such as anxiety, depression, OCD and other mood disorders.

Injuries

An injury can bring a lot of stress and anxiety to athletes. They oftentimes feel pressure from coaches, teammates and parents to return to the game as soon as possible and in tip top shape. If athletes are playing on a scholarship or looking to get scouted to the next level, an injury can make them feel like their chances are at stake. They occasionally are unable to train/practice at the same level of their teammates and the longer the injury takes to heal, the more an athlete starts to feel they are slipping behind mentally and physically. Whether an injury is career ending or a minor sprain it will bring a host of negative emotions and can lead to further psychological issues.

Retirement

Since athletes commit all of their time and energy to training, their social circle and identity becomes strongly interconnected with their sport. As such, once their career is over they have lost their outlet, friends and identity. Retirement for athletes can be a time of great psychological distress, whether it is a decision made by the athlete or they are forced to retire due to aging, competitive failure or career ending injuries. Most athletes are not prepared for this life transition of entering into a world without extensive hours of practice, strict daily schedules and the adrenaline of competition. Athletes can feel a sense of emptiness, leading to depression and other mental health issues. Furthermore, retirement also shrinks your social support network, as athletes are no longer part of a team or group to which they can turn to for help.

Whether you are an elite athlete or an average Joe, we are all susceptible to mental health disorders. Keep in mind that mental illness can be treated and that you do not have to live through it alone. If you or someone you know may be suffering from a mental illness, please seek the appropriate assistance. If you’re not sure who to turn to, talk to a family member, friend, therapist or someone you trust that can help guide you in the right direction. Acknowledging that there is an issue is the first step to recovery.

Hughes et al., (2012). Setting the bar: athletes and vulnerability to mental illness. British Journal of Psychiatry. (2) 95-96.

Book Your Appointment

Questions? Contact us