Looking to try something new for your next workout? Try these fun and challenging exercises with a partner at the gym or at home. 1) Medicine Ball Pass: Lie on your back with a mat with your feet planted next to each others. Begin with one person holding the medicine ball, then both sit up…
Proprioceptive Neuromuscular Facilitation, also known as PNF stretching, is a technique employed to improve muscle elasticity and range of motion. PNF is frequently used by therapists to restore functional range of motion and increase strength capabilities in patients who have sustained soft tissue damage or in post-surgery rehabilitation. It is found that consistent performance of…
Sitting in front of a computer or performing in repetitive activities such as weightlifting or volleyball can lead to tight chest muscles that may impair an individual’s posture and function. The pectoralis muscles, both major and minor, attach at the sternum (breastbone) and to the bones of the shoulder and upper arm. The pectoralis major…
A tight upper back may be attributed to stiffness in the shoulder, neck, or back muscles surrounding the thoracic spine. Rounded or slump shoulders, having sway in the lower back, or a forward head position due to weak back extensor muscles, short and tight chest muscles, or weak abdominal muscles may result in an individual…
Knee and ACL injuries commonly occur in sports such as soccer, ultimate, and rugby. Athletes may require months to even more than a year to recover and to be able to return to play. There is a vast amount of literature describing a number of ways on how to prevent knee and ACL injuries. However,…
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…
Ever feel pain or swelling on the side of your foot? These symptoms may be due to a condition called Cuboid Syndrome, also known as cuboid subluxation or lateral plantar neuritis. In addition to pain in the lateral mid-foot, redness and a restricted range of motion in the ankle may be present. This syndrome is…
Diana, who works front desk at both the Burnaby and Cambie InSync Physio clinics, recently returned from her trip to Europe! Diana and her dragon boat team, Dragon Zone Premier, had the opportunity to compete at the 2018 Club Crew World Championships in Szeged, Hungary as one of the five Premier teams representing Canada. Her…
Remaining active during a pregnancy may help reduce some discomforts and help prepare the body for delivery. Acute exercise generally increases oxygen uptake, heart rate, stroke volume, cardiac output, and lung volume during pregnancy. Remember to complete the “PARmed-X for Pregnancy” health screening prior to participation in a prenatal fitness class or other exercise. Medical…
Designing a work-out program for yourself? There are many different ways to create the ideal program that suit your fitness levels and fitness goals. PERIODIZATION Periodization entails systematic planning of various aspects of a training program through progressive cycling during specific periods. The goal of periodization is to optimize fitness levels while reducing the risk…
Altitude training involves spending several weeks at a higher altitude (preferably over 2000 m or 8000 ft above sea level) to adapt the body physiologically. At elevations greater than 1200 m or 3950 ft, there is a decrease in atmospheric pressure which reduces the partial pressure of oxygen in inspired air. This causes decreased arterial…
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…
The bench press is one of the key complex exercises to build upper body strength and mass. It involves the pectoralis major, triceps brachii, anterior deltoids, traps, back, and glute muscles. Check out the following blog post on how to properly perform the bench press: https://insyncphysio.com/strength-training-for-dragon-boat-paddlers/ Warm up prior to any exercise is key as it…
Finger sprains commonly occur in sports and every day activities that involve heavy lifting or repetitive hand motions. Falls or contact sports such as football may even force a finger out of its normal joint position resulting in a dislocation. The force to the finger may cause joints in the finger to hyperextend or move…
Home exercising can be just as effective as going to the gym by using household items such as a medium-sized towel. Check out the exercises below for a full body work-out: 1) Plank Walks: In a plank position with a towel under both feet and maintaining a neutral spine, walk forwards by placing one hand…
Overuse injuries are commonly found in dancers due to their intense training regimes. Nearly 60 to 90% of dancers experience an injury or multiple injuries during their careers (Steinberg, Siev-Ner, Peleg, et al., 2013). These injuries include chrondromalacia patella (“runner’s knee”), Achilles tendinopathy, and metatarsal (foot) fractures. Some major causes of injury may be due…
Flexibility is the ability to move a joint through its complete range of motion and is important in carrying out daily activities and in athletic performance. Maintaining flexibility of all joints produce efficient movement and reduces risk of injury. It can be improved in all age groups by regularly engaging in exercises targeting different joints….
Persistent pain between the shoulder pains, or interscapular pain, may arise from a number of varying causes. The scapula is the bone that connects the humerus (upper arm bone) with the clavicle (collar bone) on either side of the body. The intrinsic muscles of the scapula include the subscapularis, teres minor, supraspinatus, and infraspinatus, all…
Ever wondered whether to use ice or heat for your sore muscles, your healing fracture, or any injury? Both ice and heat have been commonly used to treat an array of injuries, but when to use either one is critical in preventing further damage and promoting faster recovery. Acute irritation or inflammation of a muscle,…
Insync Physiotherapy’s Jenn Lam, RMT, recently returned from amazing trip to Thailand! Check out the photos below: Pictured above: Here is Jenn feeding an elephant at the Elephant Sanctuary where she also got to walk and bathe the rescued animals from the riding facilities in Bangkok Pictured above: Temple Wat Arun along the Chaopraya River…
Recent research has shown that nearly 40% of 7 to 18 year old baseball players endure elbow and shoulder pain during their baseball season. Nearly half of these injured players report their ongoing participation despite having pain. A recent epidemiological study of ulnar collateral ligament (UCL) injuries in athletes 17 to 20 years old reported…