Category Archives for "abroad"

Patrizio in Germany and Italy!

InSync Physiotherapy’s Patrizio Jacova, physiotherapist, recently returned from his amazing trip in Europe. Check out the photos below:

Pictured above: A view of the city from the Piazzale Michelangelo, where there is one of the replicas of the statue of David. You can see 5 monuments from there in one photo! The Ponte Vecchio, Palazzo Vecchio, Duomo, Bibioteca Nazionale, and Chiesa Santa Croce.

Pictured above: Cinque Terre, specifically in the town Riomaggiore. This was the perfect place to try lots of food, scuba diving, kayaking, and hiking. Patrizio’s only regret was that he didn’t spend a full week there!

Pictured above: Patrizio at Keltendorf Steinbach.

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

How to Prepare for a Competition Abroad

Preparing for a competition in another country takes weeks in advance to properly adapt the body to new environmental conditions. There are a number of aspects to consider when travelling abroad such as the climate, elevation, pollution, accommodations, food, water, vaccinations, and emergency plans.

Jet Lag

Jet lag is when the body cannot adapt rapidly enough to a time zone change. This results in fatigue, poor sleep and performance. There are a multiple factors affecting jet lag such as the number and direction of time zones crossed, age, individual health, dehydration, stress, alcohol, and excessive food intake. It is estimated to take approximately one day per time zone crossed to re-synchronize the body. It is recommended to spend time outdoors once you arrive at destination to help adjust the sleep/wake schedule. To prevent jet lag, slowly adjust your sleep schedule a few days before travel and maintain adequate levels of hydration and nutrition.

Nutrition

Travelling in another country entails eating a wide variety of exotic foods. Avoid risk of food contamination by avoiding tap water with ice, peeled fruits, shellfish, and buffet style meals. Bring a water filter or water purification tablets. It is recommended to eat foods that are similar to the foods you would eat at home. Scout potential restaurants nearby and determine what to items to pack if necessary.

Avoid high-fiber foods before competition and limit fat as well as protein intake prior to activity. Consume carbohydrates such as bread, rice, or pasta prior to competition. Eat a large meal at least 3 to 4 hours before the competition to allow for adequate digestion. A small snack will take approximately 1 hour to be properly digested.

Emergency Plan

Ensure the coaching staff, medical aids, and/or you yourself are familiar with the medical personnel at the facilities as well as the ambulance and emergency procedures. Apply for the appropriate travel insurance. Remember to pack any required medications and a small first-aid kit. For any acute sprains, immediately rest, apply ice, compress, and elevate the injured part. This is known as the R.I.C.E. method.

Climate

For colder environments, wear layers of clothing with the innermost layer being made out of lightweight polyester or polypropylene, the middle layer made out of polyester fleece or wool, and the outer layer as protection from the wind or rain. Use clothing vents and adjust insulation to reduce sweat accumulation. Only wear the outer layer if it is windy or rainy.

For warmer environments, wear breathable, lightweight materials and protect yourself from the sun with proper coverage by wearing a hat, sunglasses, long sleeves or a thin jacket. Bring sunscreen and proper footwear.

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

INSYNC PHYSIO in Machu Picchu

InSync Physiotherapy’s Joy Uemoto, RMT, recently returned from her amazing trip to Machu Picchu, Peru:

“We recently got the chance to visit a bit of the beautiful country of Peru. It was such an amazing experience! We got to see alpacas and llamas, and learn how all the beautiful weaving and knitting work is done. Including how they use natural ingredients to create all the colourful dyes. We also got to explore many ruins including beautiful Machu Picchu. Pictures really don’t do it justice!”

Check out the the breathtaking photos below:

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.