Why Add Squats?

~ Dr. Robert Speirs DC ~ Leave a comment

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.

Advertisement

Pain on the inside of the knee?

~ Dr. Robert Speirs DC ~ Leave a comment

Pes anserine bursitis is the irritation of the bursa on the inside of the tibia, near the knee joint. This bony area constitutes an insertion zone for three muscles: the sartorius, the gracilis and the semitendinosus.

Sports and activities that require these muscles to be repeatedly contracted or stretched while running, hiking, or any other extended activity can cause irritation of the bursa and sometimes inflammation. Pes anserine bursitis may be associated with an injury to the tendons in that area. It can occur as a result of trauma directly to the knee. Muscle imbalance in the hip or knee may also contribute to the onset of symptoms.

Pes anserine bursitis can produce, but is not limited to pain on the inside of the knee, localized edema due to swelling of the bursa and reduced mobility in the knee. Symptoms are usually worse while running, walking on a sloping surface and climbing stairs.

Treatment of hamstring injuries 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. 

#LaserTherapy
#KneeInjuries
#Winnipeg
#Chiropractic
#LegInjury

Contact us for treatment in Winnipeg

Find and Follow us on Twitter and Instagram

Deadlifting

~ Dr. Robert Speirs DC ~ Leave a comment

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

Have Back Pain or Headaches?

~ Dr. Robert Speirs DC ~ Leave a comment

Chiropractic care is a form of healthcare that focuses on the diagnosis and treatment of neuromuscular disorders. It is a popular treatment option for people with back pain or headaches, and it has been shown to be effective in relieving these types of pain. Here are some of the benefits of chiropractic care for people with back pain or headaches:

  1. Non-invasive treatment: Chiropractic care is a non-invasive treatment option, which means that it does not involve the use of drugs or surgery. This can be especially appealing for people who are looking for a natural or alternative treatment option for their pain.
  2. Pain relief: Chiropractic care can be effective in relieving back pain and headaches. It works by manipulating the spine and other joints to correct misalignments and improve overall function. This can help to reduce pain and improve mobility.
  3. Improved mobility: Chiropractic care can help to improve mobility and reduce stiffness in the back and neck. This can be especially beneficial for people who have been dealing with chronic back pain or headaches and have limited mobility as a result.
  4. Enhanced overall well-being: Chiropractic care can help to improve overall well-being by relieving pain and improving mobility. It can also help to reduce stress and improve sleep, which can have a positive impact on overall health and well-being.
  5. Reduced reliance on pain medication: Chiropractic care can be an effective treatment option for people who are looking to reduce their reliance on pain medication. It can provide relief for chronic pain without the use of drugs, which can have side effects and be addictive.
  6. Safe and effective: Chiropractic care is generally considered to be safe and effective, with few side effects. It is important to note, however, that chiropractic care may not be suitable for everyone. It is important to consult with a chiropractor to determine if chiropractic care is the right treatment option for you.
  7. Preventative care: Chiropractic care can also be used as a form of preventative care to help reduce the risk of developing back pain or headaches. Regular chiropractic adjustments can help to maintain proper spinal alignment and improve overall function, which can help to prevent these types of problems from occurring.

If you are considering chiropractic care for back pain or headaches, it is important to consult with a chiropractor to determine the best course of treatment. They will be able to assess your specific needs and develop a treatment plan that is tailored to your individual needs.

In conclusion, chiropractic care is a popular treatment option for people with back pain or headaches, and it has been shown to be effective in relieving these types of pain. It is a non-invasive treatment option that can provide pain relief, improve mobility, enhance overall well-being, reduce reliance on pain medication, and be used as a form of preventative care.

Jumper’s Knee

~ Dr. Robert Speirs DC ~ Leave a comment

Patellar tendinitis, also known as jumper’s knee, is an injury that usually occurs when the patellar tendon is subjected to significant repetitive or prolonged overload. This overload causes irritation of the tendon and it can become painful.

This condition mainly affects people who perform activities involving jumping, running, or speeding.

Typically, this injury occurs during a period where training intensity and/or volume has been increased too quickly with inadequate recovery.

The patellar tendon is the main structure involved in this condition. This tendon is a band of connective tissue whose function is to attach the lower part of the patella to the tibia. It is tensed when thigh muscles, such as the quadriceps, contract during activity, or in positions where the knee is bent.

Patellar tendinopathy can produce, but is not limited to, pain in the front of the knee, difficulty in weight bearing and squatting, and swelling.

Treatment of jumper’s knee 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. 

#LaserTherapy
#KneeInjuries
#Winnipeg
#Chiropractic
#SportsInjury
#Athlete

Mobility Training

~ Dr. Robert Speirs DC ~ Leave a comment

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.

Patellar Bursitis

~ Dr. Robert Speirs DC ~ Leave a comment

Patellar bursitis is the irritation of the bursa in the front of the knee, just below the kneecap. It is covered by the patellar tendon that connects the kneecap to the tibia.

Sports and activities that require the quadriceps muscles to be repeatedly contracted or stretched while running, hiking, or any other extended activity can cause irritation of the bursa and sometimes inflammation. Patellar bursitis may also occur as a result of trauma directly to the knee.

Patellar bursitis can produce, but is not limited to, pain in the front of the knee, localized edema due to swelling of the bursa and reduced mobility in the knee. Symptoms are usually worse while running, walking on a sloping surface, climbing and descending stairs, and squatting.

Suffering with knee pain? Contact us for treatment in Winnipeg

Find and Follow us on Twitter and Instagram!

Proper Lifting Techniques

~ Dr. Robert Speirs DC ~ Leave a comment

Proper #lifting techniques are important to avoid injury and strain on the body. Whether you are lifting a heavy object at work or lifting weights at the gym, it is important to use proper lifting techniques to avoid injury and ensure that you are getting the most out of your workouts. Here are some tips for proper lifting methods:

  1. Use your #legs: When lifting an object, it is important to use your legs to do the majority of the work, rather than relying on your back. This will help to reduce strain on your back muscles and prevent injury. To lift an object properly, start by standing with your feet shoulder-width apart and pointing forward. Bend your knees and hinge forward from your hips, keeping your back straight. Grasp the object with a firm grip and lift using your leg muscles, keeping the object close to your body as you stand up.
  2. Keep a neutral spine: When lifting an object, it is important to maintain a neutral spine position to avoid strain on your back muscles. A neutral spine position is one in which your spine is naturally aligned, with the small of your back slightly curved inwards. To maintain a neutral spine position when lifting, keep your shoulders back and down, and avoid rounding your back or leaning too far forward.
  3. Avoid twisting: Twisting while lifting an object can put additional strain on your back muscles and increase the risk of injury. To avoid twisting, turn your entire body in the direction you want to go rather than twisting at the waist.
  4. Use proper grip: It is important to use a proper grip when lifting an object to avoid straining your hands and wrists. A proper grip is one in which your thumb is on top of the object, with your fingers wrapped around the sides. Avoid gripping the object with just your fingers, as this can lead to hand and wrist strain.
  5. Take breaks: If you are lifting heavy objects or doing a lot of lifting in a short period of time, it is important to take breaks to rest and stretch. This will help to prevent fatigue and reduce the risk of injury.
  6. Use proper lifting aids: If you are lifting an extremely heavy object, it is important to use proper lifting aids to reduce the strain on your body. Some examples of lifting aids include lifting belts, slings, and forklifts.

By following these tips for proper lifting techniques, you can help to reduce the risk of injury and ensure that you are getting the most out of your workouts. Remember, if you are lifting an object that is too heavy for you to handle safely, it is important to seek assistance or use proper lifting aids. It is always better to err on the side of caution to avoid injury.

Should women lift weights?

~ Dr. Robert Speirs DC ~ Leave a comment

Lifting weights is an important part of any fitness routine, and it is especially important for women at any age. Many women are hesitant to lift weights, fearing that they will bulk up or look masculine. However, this is a common misconception. In reality, lifting weights can have a number of benefits for women of all ages. Here are just a few reasons why women should lift weights at any age:

  1. Improved bone density: As women age, their bone density tends to decrease, which can increase the risk of osteoporosis and other bone-related conditions. Lifting weights can help to increase bone density and strength, reducing the risk of these conditions and improving overall bone health.
  2. Increased muscle mass: As we age, our muscle mass tends to decrease, which can lead to a loss of strength and an increase in body fat. Lifting weights can help to increase muscle mass and strength, which can help to improve overall body composition and reduce the risk of obesity.
  3. Enhanced cardiovascular health: Lifting weights can improve cardiovascular health in a number of ways. It can help to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
  4. Improved mental health: Lifting weights can have a number of mental health benefits as well. It can help to reduce stress, improve mood, and boost self-esteem and confidence.
  5. Increased metabolism: Building muscle mass can help to increase metabolism, which can help with weight management. When you have more muscle mass, your body burns more calories at rest, which can help with weight loss and maintenance.
  6. Improved function and mobility: Lifting weights can help to improve functional mobility and reduce the risk of falls in older women. It can also help to improve balance and coordination, which can be especially beneficial for women who are at an increased risk of falls due to osteoporosis or other conditions.

It is important for women to consult with a trained professional, such as a personal trainer or physical therapist, to develop a safe and effective strength training program. This can help ensure that they are using proper technique and avoiding injury.

In conclusion, lifting weights is an important part of any fitness routine, and it is especially important for women at any age. It can have a number of benefits, including improved bone density, increased muscle mass, enhanced cardiovascular health, improved mental health, increased metabolism, and improved function and mobility. By incorporating weight lifting into their fitness routine, women of all ages can enjoy these benefits and improve their overall health and well-being.

Big Bump On Your Knee?

~ Dr. Robert Speirs DC ~ Leave a comment

Osgood-Schlatter disease is a common condition that affects the knee joint in growing, active children and adolescents.

It corresponds to an inflammation of the patellar tendon and the tibial tuberosity, where the tendon attaches to the tibia. Over time, this inflammation causes a bump under the kneecap and creates pain in the front of the knee. The pain is often increased with activity and usually improves with rest.

Osgood-Schlatter disease is a consequence of overuse, commonly seen in sports that require a lot of running, jumping and pivoting such as football, basketball and gymnastics.

This condition usually occurs in children and adolescents whose bones are not fully developed, most often in women between the ages of 8 and 13 and in men between the ages of 10 and 15.

This condition is most commonly seen in just one knee, but in 25% of cases it occurs in both knees.

Concerned about your knees? Contact us for treatment in Winnipeg

Find and Follow us on Twitter and Instagram!