Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the…
Hey, I’m Claire McDonald, I’m from INSYNC PHYSIO. We’re here today to shoot a dynamic warm up for Ultimate Frisbee. We’re doing this because it’s going to help loosen up our muscles, get our muscles activated before we play. It’s also going to help prevent injuries as well. This should take about 10 to 15…
This exercise can help with the retraining of the core stability, hip, leg and ankle muscles after an acute ankle ligament sprain. If you experience pain or you’re unsure about this exercise please consult your local Physiotherapist before continuing. Wrap a closed loop resistance band around the thighs just above the knees. Then position yourself…
It’s important to retrain the push off dynamic strength in your core stability and lower quadrant after an ankle sprain. There are a few key points to keep in mind as Nina takes you through this exercise. First, start off with neutral posture and the core stability muscles of your lower back engaged. Then when…
The one-legged squat is an excellent exercise after injuring your ankle from a ligament sprain. It works your quad, posterior hip, core muscles and your balance and proprioception to help with your functional recovery. Starting with tall posture, engage your core muscles below the belly button by drawing the lower abs inwards toward the spine….
This exercise retrains your balance, strength and proprioception and will help you regain functional mobility faster after an ankle sprain. Start by putting your weight on the side of the affected ankle and hike the opposite foot up off of the ground. Remember to keep your inner core tight below the belly button. Then with…
This exercise is great for strengthening your injured ankle and retraining important muscle activation patterns on the injured side. Use a resistance band tied to a stable anchor and wrap it around the unaffected leg. With the affected ankle, stand either in front of the band or inside while keeping your posture tall and inner…
This exercise is great for retraining your Gluteus Medius after an ankle injury. After you sprain your ankle, the muscles all the way up into the hip on the affected side can be affected. Begin by lying on your left side to strengthen your left Gluteus Medius “Butt” muscles. Keep your right hip stacked on…
The two legged squat is a basic strengthening exercise that’s very effective in strengthening your ankle immediately after an acute ankle sprain for the first couple of weeks as long as you can fully weight bear on that ankle and foot and that there is no fracture from your sprain. Sometimes the ligaments can be…
Begin with tall neutral spine posture. Then bring a resistance band around the back of your thorax and wrap it around both wrists and into both hands. Have your palms face up in the start position with the elbows at about 90 degrees and broaden the shoulder blades. Then punch your hand forward pointing your…
Using a ball lie on your stomach with your inner core engaged by pulling the waistline up from the pant line. Keep the core engaged the entire time. Start with bringing the elbow up so the arm is at 90 degrees with the fist clenched. Keeping the upper arm and wrist still bring the forearm…
Start by lying on your side with your shoulder at 90 degrees and your elbow at 90 degrees and gently push your arm towards the yoga mat and hold for 30 seconds. Repeat three sets, do it twice per day.
This is a stretch for the supraspinatus muscle. You’re going to step into the door with the left foot, throw the towel behind the back with the left hand and reach up behind with the right arm and pull the towel upwards with the right shoulder propped up against the corner of the doorway. You…
This exercise is to help strengthen the muscles of the shoulder blade. It’s really good for conditions for the rotator cuff in terms of impingement or strain or anything to do with shoulder dysfunctions regarding imbalances or injuries. So in the four point position, you want to start to bring the shoulder blades together without…
Properly activating your glutes before starting any exercise is important to ensure safety and optimal performance. Complex lifts such as deadlifts or squats not only require a strong and engaged core, but also activation of your large leg and glute muscles to help generate a desired level of power for the movement. The glute muscles…
What is it? Injury to the rotator cuff tendon(s) when there is narrowing between the head of the humerus and the coraco-acromial arch (the arcomion & the coracoacromial ligament attaching to the coracoid process) thus causing subacromial crowding. [1,2,3,4] Resulting in micro trauma, ischemia, swelling / inflammation further impingement Primarily affects the supraspinatus tendon but…
What is it? Have you ever woken up with a sore or stiff neck because you slept on it funny? Have you ever done a prolonged activity such as driving, being on the computer or playing sports where you felt stiff or soreness in your neck afterwards? These kinds of injuries are usually non-traumatic in…
What is it? Whiplash “Whiplash Associated Disorder (WAD)” occurs when a certain force is transmitted to the neck or “cervical spine”. Motor vehicle accidents, any sudden forceful movements of the neck, a fall causing impact on the head, or sports involving impact to the head can result in injury. Any acceleration and deceleration forces absorbed…
Function of the ACL The primary function of the ACL is to provide stability in the knee and restrain anterior displacement of the tibia relative to the femur. It also acts to restrain internal-external rotation and varus-valgus angulations and combinations of. Therefore an injury to the ACL causes a loss in stability in the knee…
Anatomy The strongest tendon in the body conjoins the gastrocnemius and soleus muscles to the heel bone (calcaneous). The average length is about 15 cm and does not have a true synovial sheath covering and protecting it but rather a single cell layer of fatty areolar tissue called a paratenon. Blood supply is evident in…
Ever feel sore from a workout that you did the previous day or from sleeping in an odd position all night? Try out these quick and simple stretches in bed when you wake up in the morning! 1) Full Body Stretch: Lie on your back with your legs together. Extend both of your arms overhead….