Athletes

Turf Toe

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What is Turf Toe?

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Turf Toe is a sprain of the ligaments and irritation of the joint capsule in the big toe following forced and repeated extension movements.

This condition often occurs in athletes using soft sports shoes on a synthetic turf playing surface and accelerating while running.

The severity of the injury can range from a mild stretching to a complete rupture of the capsule and surrounding ligaments. In some cases, this condition can lead to damage to the muscles that flex the big toe. It may also be associated with a small bone tear at the muscle attachment site of these muscles.

Turf Toe can produce, but is not limited to, pain, joint stiffness, difficulty with impact activities such as running, and sometimes localized big toe edema.

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Stress Fracture

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A stress fracture is an overuse injury. This type of fracture is defined by a tiny crack in the bone, mainly caused by repetitive forces over time.

This condition affects mainly people that are involved in activities such as walking, running or jumping, where the lower body must absorb the bodyweight. Stress fractures can also develop from the normal use of a bone that’s weakened by a condition such as osteoporosis.

Generally, this injury happens when training intensity and/or volume is increased too quickly with inadequate recovery. Starting a new activity, modifying the training surface and quickly transitioning to a new type of inadequate training shoes are among the risk factors.

A stress fracture can cause but is not limited to, pain and difficulty in weight-bearing activities and localized swelling.

#Chiropractic #PainRelief #Healthyliving #LaserTherapy #Winnipeg #BackPain #NeckPain #Headache #Fitness #Athlete #Wellness

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Rotator Cuff Tendonopathy

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Overhead Athlete? This one’s for you!

Rotator cuff tendinopathy is an irritation of one or more tendons of a group of muscles stabilizing the shoulder called the rotator cuff.

Repeated overhead movement can, over time, cause irritation, inflammation and/or a lesion to these tendons.

The rotator cuff consists of four muscles that help position the humerus, your upper arm bone, into the shoulder socket during arm movement.

The shoulder has great mobility but is prone to injury during falls or accidents, or in case of altered motor control.

Rotator cuff tendinopathy can cause, but is not limited to, pain felt at the shoulder and sometimes the scapula, a pinching sensation, loss of strength and active range of motion, and localized swelling.

The pain and pinching sensation are often felt when raising the arm overhead or when lowering the arm from an elevated position. Pain may also be present at night. In more advanced cases, you may additionally feel pain during the day while at rest.

Treatment consists of Class IV Laser Therapy, management of any biomechanical stresses in the area and exercise rehabilitation to address any weaknesses that can be putting undue stress on the area. 

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#ShoulderInjuries
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Rotator Cuff Tears

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A rotator cuff tear means that one or more tendons of a group of muscles stabilizing the shoulder – called the rotator cuff – is torn either partially or fully.

The rotator cuff consists of four muscles that help stabilize the humerus (upper arm bone), in the shoulder socket during arm movements.

The shoulder has great mobility but is prone to injury during falls or accidents, or in case of altered motor control.

A tear of the rotator cuff can cause but is not limited to, pain at the shoulder and sometimes the scapula, loss of strength and active range of motion, and sometimes localized swelling.

Pain or weakness is often felt when lifting the arm overhead or when lowering it from an elevated position. Pain may also be present at night. In more advanced cases, one may additionally feel pain during the day while at rest.

Relative rest is a good way to protect your shoulder and prevent further damage, but it’s important to avoid overprotecting your injury. A few days rest where you avoid pain-inducing movement and activities might be necessary. Returning to your activities of daily living, light cardiovascular exercise and specific mobility and strengthening exercises will allow better recovery.

Treatment of rotator cuff injuries consists of Acupuncture, Class IV Laser Therapy, management of any biomechanics stresses in the area and exercise rehabilitation to address any weaknesses that can be putting undue stress on the area. 

#LaserTherapy
#ShoulderInjuries
#Winnipeg
#Chiropractic
#Acupuncture
#RotatorCuff

Pubalgia Pain

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Pubalgia is pain in the central point of the pubis, the pubic symphysis, which develops mainly after overexertion during sports activities. Repeated microtraumas or excessive strain on the abdominal and hip adductor muscles can cause slight shearing of this joint and generate pain felt in the groin area.

Pubalgia can produce, but is not limited to, pain in the pubic area and towards the groin area, difficulty in tolerating weight bearing and impacts during walking and running.

Relative rest is a good way to protect yourself and prevent your pubalgia from getting worse, but it’s important to avoid overprotecting. A few days of rest by reducing activities that cause pain may be needed. A progressive return to your activities of daily living, light cardiovascular activities that do not cause pain, and strengthening exercises will allow for better recovery.

#Chiropractic #PainRelief #Healthyliving #LaserTherapy #Winnipeg #BackPain #NeckPain #Headache #Fitness #Athlete #Wellness

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Weight Lifting For Weight Loss?

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Lifting weights is an important aspect of any weight loss program. While it may seem counterintuitive to lift weights when trying to lose weight, it can actually be an effective way to shed pounds and keep them off. Here are some reasons why lifting weights is important for weight loss:

  1. Increases muscle mass: Lifting weights can help to increase muscle mass, which can boost metabolism and help the body burn more calories. This is because muscle is more metabolically active than fat, meaning that it requires more energy to maintain. By increasing muscle mass, you can increase your resting metabolism and burn more calories throughout the day.
  2. Burns calories: Lifting weights can also help to burn calories during the actual workout. While it may not burn as many calories as cardio exercises like running or cycling, it can still be an effective way to burn calories and contribute to weight loss.
  3. Increases strength: Lifting weights can help to increase strength and improve overall physical fitness. This can be especially beneficial for people who are new to exercise or have been inactive for an extended period of time.
  4. Improves body composition: Lifting weights can help to improve body composition by increasing muscle mass and decreasing body fat. This can lead to a leaner, more toned appearance and improved overall health.
  5. Reduces risk of injury: Lifting weights can help to reduce the risk of injury by increasing muscle strength and improving balance and coordination. This can be especially beneficial for people who participate in high-impact activities or sports.
  6. Enhances weight loss: While lifting weights alone may not lead to significant weight loss, it can be an important component of a weight loss program when combined with a healthy diet and regular cardio exercise. By lifting weights and increasing muscle mass, you can boost metabolism and burn more calories, which can help to enhance weight loss.
  7. Increases bone density: Lifting weights can also help to increase bone density, which can reduce the risk of osteoporosis and other bone-related conditions.
  8. Improves mental health: In addition to the physical benefits, lifting weights can also have a positive impact on mental health. It can help to reduce stress and improve mood, which can be beneficial for people who are trying to lose weight.

It is important to use proper technique when lifting weights to avoid injury and get the most out of the exercise. Here are some additional tips to keep in mind:

  1. Use a weight that is appropriate for your fitness level: It is important to start with a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger. Using too much weight can lead to poor technique and increase the risk of injury.
  2. Keep your form consistent: Maintain proper form throughout the exercise to ensure that you are targeting the correct muscles and reducing the risk of injury.
  3. Focus on good posture: Good posture is essential for proper weight lifting technique. Keep your shoulders back and down and avoid rounding your back or leaning too far forward or backward.
  4. Don’t rush the movement: Take your time with the exercise and focus on good technique rather than trying to lift the weight as quickly as possible.
  5. Warm up properly: It is important to warm up properly before lifting weights to help prevent injury. This can include dynamic stretches and a few warm-up sets with lighter weights.

Kneecap Pain

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Patellofemoral syndrome is an irritation of the articular surface between the kneecap and the femur, your thigh bone, that causes pain under and around the kneecap.

Climbing stairs, running and walking for a prolonged period of time often increases pain. Pain can also be felt after sitting for a long time or squatting.

Patellofemoral pain is more prevalent among young women than men, and more prevalent in the active population.

Patellofemoral syndrome can cause, but is not limited to, pain at the front of the knee, difficulty with weight-bearing and squatting and sometimes swelling. Pain can also irradiate under and around the knee. Creaking or grinding sensations can occur during physical activity.

Treatment of Patellofemoral Syndrome consists of Class IV Laser Therapy, management of any biomechanics stresses in the area and exercise rehabilitation to address any weaknesses that can be putting undue stress on the area. 

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#KneeInjuries
#Winnipeg
#Chiropractic
#SportsInjury
#Athlete

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Why Add Squats?

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Squats are a compound exercise that targets the muscles in the legs, hips, and core. They are an effective exercise for building strength and power, and they can be modified to suit different fitness levels. Here are some of the benefits of adding squats to your workouts:

  1. Improved muscle strength and power: Squats are an excellent exercise for building muscle strength and power in the legs, hips, and core. By performing squats regularly, you can increase your muscle strength and improve your overall athletic performance.
  2. Enhanced mobility and flexibility: Squats can help to improve mobility and flexibility in the hips, legs, and lower back. This can be especially beneficial for people who sit for long periods of time and have limited mobility as a result.
  3. Improved balance and coordination: Squats can also help to improve balance and coordination, which can be beneficial for people who participate in sports or other physical activities.
  4. Increased bone density: Squats can help to increase bone density in the legs, which can reduce the risk of osteoporosis and other bone-related conditions.
  5. Improved overall physical fitness: Squats are a great exercise for improving overall physical fitness. They can help to increase cardiovascular endurance, improve muscle endurance, and enhance overall strength and power.
  6. Enhanced functional movements: Squats are a functional exercise that can help to improve everyday movements, such as lifting and carrying objects.
  7. Versatility: Squats can be modified to suit different fitness levels and goals. They can be performed with body weight, with dumbbells or a barbell, or with other types of equipment, such as a Smith machine or a TRX suspension trainer.

It is important to use proper technique when performing squats to avoid injury and get the most out of the exercise. Here are some additional tips to keep in mind:

  1. Use a weight that is appropriate for your fitness level: It is important to start with a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger. Using too much weight can lead to poor technique and increase the risk of injury.
  2. Keep your form consistent: Maintain proper form throughout the exercise to ensure that you are targeting the correct muscles and reducing the risk of injury.
  3. Focus on good posture: Good posture is essential for proper squat technique. Keep your chest up and your shoulders back and down, and avoid rounding your back or leaning too far forward or backward.
  4. Don’t rush the movement: Take your time with the squat and focus on good technique rather than trying to lift the weight as quickly as possible.
  5. Warm up properly: It is important to warm up properly before performing squats to help prevent injury. This can include dynamic stretches and a few warm-up sets with lighter weights.

By adding squats to your workouts and practicing proper technique, you can enjoy the numerous benefits of this effective exercise. Remember to consult with a trained professional, such as a personal trainer or physical therapist, if you have any concerns about your form or if you are new to the exercise. They can help you develop a safe and effective training program that includes squats and other exercises that are suitable for your fitness level and goals.

Deadlifting

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The deadlift is a compound exercise that targets the muscles in the legs, hips, and back. It is an effective exercise for building strength and power, and it can be modified to suit different fitness levels. Here is a step-by-step guide on how to properly perform a deadlift:

  1. Stand with your feet shoulder-width apart and point your toes slightly outward. Position your hands on the barbell just outside of your legs.
  2. Engage your core by contracting your abdominal muscles and pulling your shoulder blades down and back. This will help to stabilize your spine and protect it from injury.
  3. Take a deep breath in and brace your core. As you exhale, push through your heels and lift the bar off the ground. Keep the bar close to your body as you lift, and avoid leaning too far forward or backward.
  4. As you lift the bar, keep your elbows close to your body and focus on squeezing your glutes and driving your hips forward. This will help to engage the muscles in your legs and hips and help you lift the bar more efficiently.
  5. Once the bar is at mid-thigh level, pause for a moment and then push your hips forward to complete the lift. At the top of the lift, your hips and knees should be fully extended, and your shoulders should be back and down.
  6. To lower the bar back down, reverse the movement by hinging at the hips and pushing your butt back. Keep the bar close to your body as you lower it back down to the ground, and avoid rounding your back.
  7. Once the bar is back on the ground, take a moment to reset your posture and take a deep breath in before beginning the next rep.

It is important to use proper technique when performing the deadlift to avoid injury and get the most out of the exercise. Here are some additional tips to keep in mind:

  1. Use a weight that is appropriate for your fitness level: It is important to start with a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger. Using too much weight can lead to poor technique and increase the risk of injury.
  2. Keep your form consistent: Maintain proper form throughout the exercise to ensure that you are targeting the correct muscles and reducing the risk of injury.
  3. Focus on good posture: Good posture is essential for proper deadlift technique. Keep your shoulders back and down and avoid rounding your back to protect your spine and improve the effectiveness of the exercise.
  4. Don’t rush the movement: Take your time with the deadlift and focus on good technique rather than trying to lift the weight as quickly as possible.
  5. Warm up properly: It is important to warm up properly before performing the deadlift to help prevent injury. This can include dynamic stretches and a few warm-up sets with lighter weights.

By following these tips and practicing proper technique, you can properly perform the deadlift and get the most out of this effective exercise. Remember to consult with a trained professional, such as a personal trainer or physical therapist, if you have any concerns about your form or if you are new to the exercise. They can help you develop a safe and effective training program that includes

Mobility Training

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Mobility training is an important aspect of any athlete’s training regimen. It helps to improve flexibility, range of motion, and movement efficiency, which can enhance performance and reduce the risk of injury.

Mobility training can help athletes to move more freely and with less restriction, which can help to improve speed, power, and endurance. It can also help to improve balance and coordination, which can be beneficial for athletes in all types of sports. Additionally, mobility training can help to reduce muscle imbalances and improve posture, which can help to prevent common injuries such as muscle strains and sprains.

By incorporating mobility training into their training regimen, athletes can improve their overall performance and reduce the risk of injury.