Hip Pain and Hip Impingement Dysfunction: Rectus Femoris Muscle Stretch

Place a cushion under your left knee and a step stool for under your left foot to increase the knee flexion angle. This will isolate the muscle stretch of your rectus femoris quads muscle acting as a hip flexor.

Keep your posture tall and visualize a string pulling your whole spine upwards from your pelvis, right up to the top of your head. Then engage your inner core muscles tight below your belly button and keep your low back flat and contract your left butt muscles.

Next, bend the right knee forward without leaning backwards. Hold this stretch for 30 seconds and repeat 3 times for each side.

This stretch can help with the hip injuries or hip impingement pain and dysfunctions you are having. If you experience pain or have any problems doing this exercise, consult your local Physiotherapist before continuing. 

Sports Physio and Orthopaedic Rehab Clinics Covid-19 Protocols

Hey Everyone,
It’s Wil here from INSYNC PHYSIO Sports and Orthopaedic Rehab Clinics. We’re just doing a short video here to show you what to expect on your first visit back to our clinics during Covid-19 in Vancouver and North Burnaby, BC. The purpose of this video is to go over the protocols that clients will be required to follow when wanting to access services at our clinics. These protocols are strongly recommended by The Provincial Health Authority of B.C. and our regulatory college. These will start even before you come into the clinic, right up until the end of your session and when you leave the clinic.

Please watch this short video from start to finish. And If you have any questions or concerns please give us a call! Before Arriving for your Appointment there will be a check list of things that we will go over with you as well as forms to sign. We’ll need you to fill out an online form that will be emailed to you through our Janeapp booking system. The form consists of a Client Screening Questionnaire and a consent form to ensure that you are comfortable with the risks associated with coming for an in - person appointment.

We require everyone to wear a clean mask before coming into the clinic. If you have a clean reusable or new disposable mask please bring one. If you don’t we will provide one for you at cost for $1.50 Please bring the appropriate attire for the body part that you are being treated for and leave unnecessary personal items (eg; extra bags, coats etc.) at home and come alone if unless a guardian or additional support is necessary.

Additional forms will also need to be filled out by anyone accompanying you. Arriving For Your Appointment All Clients are to arrive no earlier than 5 minutes prior to your appointment time. Please ensure you have used the washroom prior to entering the clinic as our staff washroom is unavailable to clients unless it’s an emergency.

When you arrive please read the signs we’ve posted on the front door, and all the signs throughout the clinic. 
Please knock on the front door and our Client Care Staff will welcome you. 


Our Client Care Team will check that your C-19 Symptom Screening Questionnaire was completed. Please remember to do this before your appointment. You will then be immediately asked questions from the Questionnaire again. All staff will also complete the C-19 Symptom Screening Questionnaire daily. 

Before entering the clinic, you will be given hand sanitizer to use and asked to put on your mask if you brought one. It is mandatory to wear one before you step into the clinic and we can provide you with one (at cost) for $1.50. Ensure the colour side of the mask faces outwards. Find the metal strip and place it over and mold it to the bridge of your nose. Then place an ear loop around each ear. Cover your mouth and nose fully making sure there are no gaps & pull the bottom of the mask to fully open and fit it under your chin. Press the metallic strip again to fit the shape of the nose.

As you step into the clinic please observe the physical distancing signs. 
We will also check if you have a credit card on file. If possible, all payments will be done beforehand and any and all receipts will be emailed to you.

When ready, your therapist will come and great you and escort you to your treatment room. Each therapist is operating at a reduced capacity to decrease congestion, facilitate safe patient flow and to allow for thorough cleaning and disinfecting of each room.

Your Therapist will ask you questions and perform specialized tests to assess your issue. A Hands on manual therapy approach will still be used, with some techniques being modified to treat the root cause of your problem. Individual home exercises may be prescribed to you in the room and if under special circumstance that you will be using the gym area, all equipment and space used there will be thoroughly cleaned and disinfected.

After Finishing your Appointment. Use the hand sanitizer in your treatment room right after you change back into your clothes again. Your Clinician will then escort you back to the front of the clinic to assist in safe traffic flow. Standing in front of the plexiglass partition, our client care team can help you rebook your next appointment or you can rebook online at home. Here, they can also confirm that all payment and insurance claims are in order. 

The treatment rooms will be cleaned and sanitized thoroughly with medical grade disinfectan each time they are used. Anything outside of the treatment rooms that have been touched will be cleaned and sanitized immediately. Please use hand sanitizer once more on your way out.

And thanks for helping us out in adjust to this new abnormal! We look forward to seeing you again.

And please…. don’t hesitate to contact us if you have any questions or concerns. Have a great day! 

New Safety Protocols for COVID-19

Before Arriving for Your Appointment

  • Did you complete the Covid-19 Symptom screening questionnaire?
  • Did you bring a clean mask?
  • Did you bring your own appropriate clothing for what you will be treated for?
  • Did you leave unnecessary personal items (bags, jackets etc.) at home?
  • Did you leave other household / family members at home?

Upon Arriving for Your Appointment

  • All patients are to arrive no earlier than 5 minutes prior to your appointment time. Please ensure you have used the washroom prior to entering the clinic as our staff washroom is no longer available to patients unless it’s an emergency.
  • Please knock on the front door and our Client Care Staff will welcome you.
  • Our staff will check that your COVID-19 Symptom Screening was completed. Please remember to complete this before your appointment. You will then be immediately asked questions from the COVID-19 Symptom Screening again. All staff will also complete the COVID-19 Symptoms Screening daily. 
  • Before entering the clinic, you will be given hand sanitizer to use and asked to put on your mask if you brought one. It is mandatory to wear one before you step into the clinic. We can provide you with one for $1.50 (at cost).
  • We will check if you have a credit card on file. If possible, all payments will be done beforehand and any and all receipts will be emailed to you.
  • When ready, your therapist will come and great you and escort you to your treatment room. Each therapist is operating at 40% to 60% of their normal capacity to decrease congestion, facilitate safe patient flow and to allow for thorough cleaning and disinfecting of each room.

After Finishing Your Appointment

  • Your Clinician can help you rebook your next appointment, have our Client Care Staff at the front desk help you rebook, or rebook online at home.
  • Your Clinician will escort you to the exit to assist in safe traffic flow in the clinics.

Physical Distancing

If we are not wearing a mask and gloves, we will maintain a physical distance of 6 feet from you and ask that you do the same for us. We have added plexi glass / sneeze guards, rearranged furniture, added floor stickers and signs to assist with traffic flow. Please read all the signs. Our Therapists may also use face shields or protective eye wear during treatment.

Frequent Hand Washing and Hand Sanitizing

There is hand sanitizer at the reception, in the gym area, and every treatment room. Your Therapist will frequently wash or sanitize their hands each time they put on or take off their gloves or masks. We have posters outlining proper hand washing and hand sanitizing procedures (20 seconds with lots of soap and entire surfaces of the hands). We encourage you to please avoid touching your face.

Cleaning Protocols

  • All hard surfaces, door knobs, light switches, shelves, treatment tables, vinyl bolsters, vinyl pillows, vinyl stools, floors, gym equipment, physio apparatus and equipment will be cleaned with a hospital / medical grade disinfectant each time after being used
  • Reception area – all hard surfaces, door knobs, sneeze guards and anything touched will be cleaned at least 2 times per day.
  • Anything that has been touched will be sanitized.
  • Only clean towels will be provided.

Neck Strain Injuries – Ball Core Stability Strength Progression 5

​Here’s another great way to strengthen the core stability muscles for your neck. Roll out on your stomach onto a big ball with only your hands and feet touching the floor. Avoid your chin tilting out or extending your neck backwards. Press the tip of your tongue up against the roof of your mouth and raise both arms straight up and shoulder width apart with your thumbs pointing towards each other.

Make sure the slack in the elastic band is taken up. Maintaining constant tension in the band and angle the left hand downwards to the left side of the floor. Then slowly raise the right hand with resistance, bringing the arm out for 5 seconds and then slowly bring it back again to the start position, again taking 5 seconds to complete the movement for your first repetition. Complete 5 repetitions, doing 3 sets, two times daily on each side.

This exercise continues to strengthen the deep neck stabilizing muscles of your neck in conjunction with your upper and lower quadrant core strength.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing.

Neck Strain Injuries – Ball Core Stability Strength Progression 4

Here’s yet, another great way to progress the core strength for your neck to help with the recovery in your functional activities and sport.

Begin by rolling out on your stomach onto a big ball with your hands and feet touching the floor only. Avoid tilting your chin out or extending your neck backwards. Press the tip of your tongue up against the roof of your mouth and raise both arms straight up and shoulder width apart with your thumbs pointing towards each other.

Make sure the slack in the elastic band is taken up. Then slowly abduct the arms out for 5 seconds and then slowly bring them back again to the start position, again taking 5 seconds to complete the movement for your first repetition. Complete 5 repetitions, doing 3 sets, two times daily.

This exercise progressively strengthens the deep neck stabilizing muscles of your neck in correspondence with your upper and lower quadrant core strength. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing. 

Neck Strain Injuries – Ball Core Stability Strength Progression 3

Here’s another great way to progress the core strength for your neck to help with the recovery in your functional activities and sport.

Begin by rolling out on your stomach onto a big ball with your hands and feet touching the floor only. Avoid tilting your chin out or extending your neck backwards. Press the tip of your tongue up against the roof of your mouth and raise both arms straight up and shoulder width apart with your thumbs pointing towards each other. Then slowly abduct the arms out for 5 seconds and then slowly bring them back again to the start position, again taking 5 seconds to complete the movement for your first repetition. Complete 10 repetitions, doing 3 sets, two times daily.

This exercise progressively strengthens the deep neck stabilizing muscles of your neck in correspondence with your upper and lower quadrant core strength. I

f you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing. 

Reopening Sports Physio & Orthopaedic Rehab Clinics after Covid-19 Closure

Hey Everyone! It’s Wil Seto from INSYNC PHYSIO, Sports & Orthopaedic Rehab clinics.

As most of you know, we’ve closed our clinics since mid March to help stop the spread of Covid-19. It’s drastically changed the way we live now. Our united efforts in practicing the safety guidelines outlined by the Ministry of Health in BC seem to be working. Evidence shows the curve is flattening and in fact dipping.

On Friday afternoon May 15th, The College of Physical Therapists of BC officially announced guidelines to help us re-open our clinics on Tuesday May 19th. We are looking forward to being able to help you, our patients in the clinics again.

Most of our Physiotherapists will still be offering virtual online consultations to continue helping our patients who prefer this modality. As we navigate this new landscape, we will have clinic guidelines and cleaning protocols in place to keep our community safe.

We look forward to welcoming you back again! Thanks!

Masks are mandatory for the duration of your visit. If you do not have a clean mask on or did not bring your own reusable mask, you will be asked to purchase a mask for $1.50.

Foot and Heel Pain – Low Dye Tape Support

So anchor strips. So you want to make sure that you're not at the metatarsal. Okay, so stay off of the MTP area on that part. 

Below the head you mean? 

Yeah below the head of the metatarsal. And you're going to apply with no tension, and you can leave a gap there. So you didn't do a couple strips, but because Lisa's got a bit of a smaller foot, like with yours, maybe I'll do like two strips right. And so for you, remember, you want to make sure you over lap by half, right? 

Yep. 

Okay. So I normally like to go a little bit thinner than this. I usually do like thirds. So I'm going to get you to turn over on your tummy, with your leg hanging off. Okay. So...

I know it's hard, but just be careful with that.

Okay. So...

Do you wanna switch spots.

Alright. So if they're getting pain in through here, you want to support that. So there's a few different ways of doing it. You can vary it up depending on how they feel. Make sure you start off with anchor strip here in the inside. So you want to eventually overlap by half as well. So if you're using the small strips, then you've got to be careful with that.

So you want to start off sort of more right on the medial aspect. And make sure that you don't put too much pressure in through here. You're not cranking. So that's important, because otherwise it's going to get really uncomfortable for her right. And don't go too high. If you go too high, then it all starts to rub under this area, which will be uncomfortable.

So you want to stay right on the calcaneus here. And so you want to also go right to the lateral side as well. So you can do that or you can come in, depending on if she's getting a little bit more sort of pain down through here, to support that a little more. You can do a little teardrop. So really important that this, so what I just did there, you don't want to do, because I'm also talking through this, right, you want to be able to not let it wrinkle. Okay, so that's the first strip. I always go medial lateral, medial lateral, medial lateral. Okay. Sometimes three strips on each side may add too much discomfort onto here. So sometimes I'll go maybe three and two or just two and two.

What if you just do an X?

You can do that too. Yep.

Just go from that side to that side. Just one variation is what you're showing.

Yeah. So you can even just go straight across, so you can just do like a U. Or so with the X, see how it causes the X so you can do that's where I'm supporting in through here a little bit more.

Why would you choose one over the other?

Just depending on what's going on from the ... oh yeah I can get a lot of pain in through there. Then you can support that, that area a little more there, or if it's more immediately then I'll and go that way a little more. Okay. So if that's what I choose and I'm just going to keep repeating that. And so the reason why I started more immediately is because I'm going to go more towards the plantar area. So here I'm going by a half, and then I'm actually overlapping the whole thing and then coming overlapping by half again. Okay. Like that. Sorry that's a  U strip. So this is where it gets a little tricky.. 

When is just the U strip beneficial?

It will support the bottom part more. So if you get a lot of like, tightness in through here, it'll support this area more, right.

More that the X?

Yeah. I mean, they're both really good. Sometimes this can really just give you a lot more support just in the whole heel too, right. And the strain off of here. So laterally. So I'd probably just go two strips with her and then, you know, if she's like, Oh yeah, you know, I do get a little more here, then I can do one strip or next strip, one cross strip, and then one U strip. Just be really careful, you don't hold again. And then, we need you to turn back on your back please.

Okay so because I also want to make sure you remember how I said it supinates a little bit, so I want to go this way. Just so that way, it just helps to bring it back into a little bit less supination, right. So that's the anchor strip. Now here I can also go, I'm just to cover that up, because remember we talked about last week, you want to avoid windows, right? So this has a little bit of a window there, that might be a little bit uncomfortable and sometimes we're like, Oh no, I don't want that up there because it'd be uncomfortable to your individual, right? 

So you can go all the way up, or then you're like, Oh yeah, that's, so you can leave it there and just close it there. That's okay because these windows aren't as bad. Okay. It's the windows that are up in through here because how she moves, that doesn't really move right. So that's not going to be a big issue. But I like to cover it up sometimes, but sometimes they'll be like, Oh, that's uncomfortable. I like to put an extra one on.

I’m going to get you to stand on the table with only like 10%, so stand on the table with most of the weight on that leg or on your knee is actually fine. And then you can just relax… So basically, what we’re going to do when I ask you, you're going to press down as hard as you can. Press down as hard as you can. Okay. And once she's got that a hundred percent weight bearing, then we close it off, right. So that way that gives it that breathability and that sort of flex. Ok a 100% and it closes the anchor strip. And a 100%, there you go.

Neck Strain Injuries – Core stability Strength Progression 2

Progressing the core strength for your neck is important for the recovery in your functional activities and sport.

Begin by standing tall in neutral spine posture. Avoid tilting your chin up or extending your neck backwards. Press the tip of your tongue up against the roof of your mouth and raise both arms straight up and shoulder width apart with your thumbs pointing towards each other. Make sure the slack in the elastic band is taken up.

Then slowly lift your right arm diagonally upwards and lower your left arm downwards diagonally at the cadence of 5 seconds and then slowly bring them back again to the start position, again taking 5 seconds to complete the movement for your first repetition.

Complete 5 repetitions at this angle and then alternate the angle so that the right hand is pulling down for 5 reps as well for a total of 10 repetitions. Do 3 sets of this two times daily.

This exercise progressively strengthens the deep neck stabilizing muscles of your neck with angled arm movements in a functional standing position. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing. 

Neck Strain Injuries – Core Stability Strength Progression 1

Progressing the core strength for your neck is important for the recovery in your functional activities and sport.

Begin by standing tall in neutral spine posture. Avoid tilting your chin up or extending your neck backwards. Press the tip of your tongue up against the roof of your mouth and raise both arms straight up and shoulder width apart with your thumbs pointing towards each other. Make sure the slack in the elastic band is taken up.

Then slowly abduct the arms out for 5 seconds and then slowly bring them back again to the start position, again taking 5 seconds to complete the movement for your first repetition. Repeat this for 10 repetitions doing 3 sets, two times daily.

This exercise progressively strengthens the deep neck stabilizing muscles of your neck in a functional standing position. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing. 

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