Just Finished playing a week-end tournament?
|Flush out swelling from direct impact with the ground using K-Tape|
|Flush out swelling from direct impact with the ground using K-Tape|
Warming up for sport has changed dramatically in the past couple of decades. Spurred on by ground-breaking programs such as FIFA 11+ in soccer, and the FMS study in NFL football, athlete health professionals are beginning to focus more on how to prevent injury, improve functional movement and fuel long term performance.
“What is the best way to warm up for ultimate frisbee!?”
This warm-up is designed with three purposes in mind:
If you haven’t tried it yet, here it is!
Just before the activation sequence, the coach or captain might say a couple words and also suggest a “functional movement challenge of the day”
How to perform the activation sequence…
When to do the activation sequence…
What to do after activation…
How do I know if I am doing it right?
I’m a keener, tell me why these exercises?
This blows my mind… what else can you tell me about reaching my potential?
|Worlds 2012 – Finals
As someone who used to play Ultimate and now works a lot with Frisbee players, one of the most common type of injuries we see are with ankles. Whether you mildly roll over on it and play through it to spraining it badly enough requiring crutches and being on the sidelines for a while, full rehabilitation and recovery for return to 100% unencumbered play is the same.
What is an Ankle Sprain?
An ankle sprain is when varying degrees of damage to the ligaments, capsule and soft tissue (including tendons) of the outside or inside of the ankle providing it stability occur. Milder cases include ligaments being over stretched to more severe cases involve complete ligament and capsule tears, tendon strains and cartilage damage to the inside of the joints and even avulsion fractures.
When to seek out Physiotherapy?
What to look for:
What can I do to prevent an Ankle Sprain?
1. Strengthening the calf and surrounding ankle muscles and the intrinsic foot muscles.
2. Strengthen your core and your hip muscles.
3. Stretch calf muscles, hips and keep them flexible.
4. Ensure you have optimal range of motion, coordination, and muscle balance in your ankles, legs, hips, pelvis and spine. – If you feel stiff or have doubts about your mobility or muscle coordination seek out a Physiotherapist that can perform a Functional Movement Screening Assessment (FMSA) for you.
5. Work on your balance – do your single leg balancing exercises. Your ‘Proprioception’ is important for power and agility with sharp cuts and quick stop and go motions.
6. Use Tape or wear an ankle support (brace) when you play. A video, made by Travis Dodds of INSYNC PHYSIO, that may help showing you how you can tape up your own ankle for playing:
How Do I Excel Again?
Whether you sustained a mild sprain or just on the cusp of fully returning from a more serious ankle injury, one thing remains the same. You need to develop the mobility, strength, power and agility to get your game back! This includes a strong core with increased mobility in your hips, knees and ankles.
Below are some videos made by INSYNC PHYSIO that can help you develop strength for core stability and power for your lower quadrant. Any exercises that you do should be pain free and never result in decreased range of motion or increased swelling. Dysfunctional movement patterns themselves can cause more significant problems, so playing through pain is generally a bad idea.
Whether your injury is mild or a more serious one, if you somehow just don’t feel right during your recovery process it is wise to seek out a health care professional that can properly diagnose the problem and help you treat the root cause of the injury.
Every injury is different, and with them can come unique aspects to the process of recovery and its rehabilitation so that you can resume full function and return to the way you really want to play again.
Wil Seto is a Sport Physiotherapist and has worked with the Australian National Ultimate Frisbee Teams since 2008 helping them win bronze and silver medals in World Championships and World Games events. Currently he will be travelling to World Championships in Italy this summer to help the Australian Men’s Masters Team.
INSYNC PHYSIOTHERAPY provides services in Sports Injuries, Spinal injuries, Post surgical rehabilitation, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS. We use an integrated patient–centred health care approach. Our commitment is to give you the highest level of professional care & service while utilizing latest advances in physiotherapy & health care to treat the underlying cause(s) of your aches and pains & helping you connect with how you really want to move again.
|Warm Down / Recovery – Performance Enhancement|
Performing a cool down after your workout can help the elimination of waste products from your muscles, such as lactic acid, which can build up during vigorous activity. The most effective way to remove lactic acid accumulated in the muscles is by doing gentle exercise for 10-15 minutes. This also helps to prepare your muscles for your next session.
INSYNC PHYSIOTHERAPY provides services in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS. We also accept WorkSafe BC & ICBC claims. We are excited to be providing integrated patient–centred health care services to help you get back “InSync” with your optimal health & maximum potential for sport, work or play. We are committed to give you the highest level of professional care & service (one-on-one 30-60 minute dedicated appointments) while utilizing latest advances in physiotherapy & health care to treat the underlying cause(s) of your problem.
Unit #102 – 4088 Cambie Street
Vancouver, BC, Canada V5Z 2X8
|Core Stability Muscle Training|
|Strength & Flexibility – INSYNC PHYSIO|
|Mobility – INSYNC PHYSIO|
|Balance, Posture & Proprioception – INSYNC PHYSIO FMS|
|Pregnancy and exercise|
Ultimate Frisbee season is in full swing now! For those of you that play at a more competitive and elite level, you have most likely been playing consistently hard, and especially if you are planning on going to compete at The 2014 World Championships this August in Lecco, Italy!
|World Ultimate Championships 2008|
|Functional Core Strength|
|World Championships 2010|
|Rotator Cuff muscle attachemnts|
If you have a strong inner core, you can prevent your hamstrings or groin muscles from being so overworked, which can lead to muscular strain. A hypermobile or unstable sacro-iliac joint (SI joint) can contribute to this. Wearing core shorts can also assist in helping you make it through the season or Worlds, but ultimately you want to strengthen your inner core correctly and ensure that your outer core functions in coordination with your strength and power and agility.
If you have any new aches and pains, you can follow the “S.H.A.R.P.” rule and then apply the “R.I.C.E.” principle.
S: Swelling – Does the joint look puffy or muscle swollen more than usual after playing? Swelling can cause peripheral damage to healthy tissue surrounding the area that is affected due to the physiological / chemical response to an injury. It can also cause muscle inhibition of the muscles around the joint, which can then lead to compensated movement patterns. Limping, whether obvious or not, can cause detrimental altered movement patterns where muscles no longer work together and imbalances begin to occur.
By getting at the root cause of your problem, we can help you connect with how you really want to move again!
|World Games 2013 – Cali Columbia|
It’s climbing season again, which means it’s time to prepare and get stronger for upcoming challenges.
Ventral view of the deep
muscles of the forearm.
FDP is shown in blue.
Recently, I’ve treated a number of avid rock climbers coming into the clinic with a sore forearm.
Upon further evaluation, they were experiencing what I would call “climber’s elbow.” There was pain on the lateral aspect of their forearms (lateral epicondyle) and weakness and pain throughout the extensor carpi radialis longus and radialis brevis muscle and tendons.
Consequently, their finger tendons (flexor digitorum superficialis and profundus) were also being over worked and sore and needed to take time off climbing – That’s no good!
The approach to these types of injuries involves treating the body as a whole in how the fingers / hands work together with the shoulder, neck and the rest of the spine. A stiff and weak neck will ultimately cause posture compensations when climbing; which will then lead to an abnormal increase in use of power through the shoulders and also the forearms and fingers.
Any slight tweaks in the shoulder like temporary rotator cuff impingement can lead to increased scar tissue in the shoulder capsule and then altered mechanics in movement.
With altered mechanics in the shoulder, the forearm then will need to be utilized more and more power is applied through the finger tendons which lead to various issues of tendinopathies, tenosynovitis, ligament sprains and annular pulley strains / tears (annular pulley tears can sideline you from climbing from several weeks to quite possibly several months to a year depending on the severity of the tear).
|Muscles of the neck. Lateral view.|
With Manual therapy, we can ‘unlock’ the spinal segments of the neck facet joints utilizing gentle mobilization techniques to restore its mobility. Gentle stretching and mobility exercises can then be use to safely increase the flexibility of the muscles and soft tissue and to reinforce the gains in joint mobility. Specific core strengthening exercises can then be used to progress static and dynamic strength.
Scar tissue also usually builds up in either the front or back capsule of the shoulder from the impingement syndrome.
Using gentle joint mobilization and soft tissue techniques, we can free up the shoulder to restore a more optimal range of motion.
The forearm muscles also need to be released because the tightness actually puts a prolonged strain on the finger tendons thus not allowing them to fully recover from your repeated bouts of climbing.
This is especially important for people that also sit in front of the computer typing for most of the day. In addition to restoring mobility, it is also extremely important to work on achieving muscle balance in the “whole upper quadrant” from the hand all the way up to the neck.
Do you want to stay healthy in order to send climbing projects or to just enjoy the rest of the climbing season injury free? Then the single one most important thing to staying injury free at this point 4-6 weeks post rehabilitation and climbing again is focusing on recovery.
Recovery means keeping muscles loose and stretched out immediately after climbing, sports and activities and strengthening opposing muscles to the sport (climbing – strengthening pectoralis major, triceps, deep neck flexor muscles and inner core stability strength). Also try implementing some cardio training (running and cycling); As this will increase your recovery overall, not to mention your body’s over endurance on longer climbs. Avoid over training (not taking enough rest days in between climbing sessions or doing too many heavy climbing sessions consecutively).