Category Archives for "avoid injury"

Hurling – Injury Prevention and Strengthening the Hamstrings

Hi folks, my name is Simon Kelly. I am an Irish physiotherapist practicing out of the Cambie Village Insync Physiotherapy clinic located on Cambie and King Edward.

Today is just a short blog on injury prevention and strengthening of the hamstring in Gaelic games.

The hamstring is by far the most injured area of the lower limb in Gaelic sports. The hamstring and quadriceps are an antagonistic muscle pair, meaning they work together in harmony to perform controlled smooth movement for locomotion. 

The reason the hamstring is injured so frequently is because these muscles: 

1.  Cross both the hip and knee joints (biarticular joint). They extend the hip and bend the knee. They are made up of three muscles----semitendinosus, semimembranosus and biceps femoris.

 2. There is a work rate ratio of 3:2---the former being the quadriceps and the latter being the hamstring.

3. The hamstrings fire at the start of swing phase to bend the knee and they fire again at the end of swing phase to control the leg as it moves into knee straightening --- this controls the leg before heel strike. The later being the most reported hamstring injury phase during sprinting and directional changes.

Risk factors --Muscle tightness, muscle imbalances, poor conditioning, muscle fatigue:

Some injury prevention tips for the hamstring muscles:

  1. Muscle tightness:---Dynamic stretching ---far more important than static stretching. Drills must always be dynamic pre game.---the more you simulate play the better
  1. Muscle imbalances: Hamstring strengthening should be a major part of every Gaelic teams strength and conditioning program with particular emphasis on the eccentric phase of training  (lengthening of a muscle under tension)

Nordic hamstring curls---slow on the way down (eccentric) and quick on the way up (concentric contraction)

Nordic hamstring curls with a ballistic/ more dynamic type alteration --fall forward let you hands touch the floor and push up  

  1. Poor conditioning. If your muscles are weak (core/lumbar/hamstrings), they are less able to cope with the stress of exercise and they are much more prone to be injured.

Lumbar/core & pelvis stability are high on my list of gym exercise programs for GAA players: A stable base allows the extremities to work much more efficiently without compensatory patterns occurring. Think of a sailing ship mast or a tree trunk, everything stems from the strong core or middle section-simple.

  1. Muscle fatigue. Fatigue reduces the energy-absorbing capabilities of muscle, making them more susceptible to injury.
  2. Nutrition and hydration 

Tune in soon for wrist strengthening and torso rotation strengthening exercises which are all vital components in the hurling grip and swing.

Knee Ligament Injuries

Background: The knee and the injuries that are involved in this joint are proved to be common and difficult to rehabilitate. In this blog, we will focus on injuries specifically to one of the four ligaments of the knee as shown above. Ligament sprains/strains/tears are most commonly acquired through sport related activities. The most common by far is the ACL tear which usually requires surgery to fix and can force an athlete to miss entire seasons before training again. 

The best way to prevent a ligament sprain and especially a tear, is to maintain stability and strength in the muscles of the legs, glutes and core, ensuring you are warmed up before a workout/practice, and consulting a physiotherapist if you experience any sudden pain. Also, for prevention of any injury, be sure to stretch, ease into new exercises, and ensure you have a proper form with a stable base of support before and during an exercise (even in sports, think about how kicking a soccer ball for example affects your joints).

If you have injured your knee in the past, are currently rehabilitating, or would like to work at strengthening the ligaments of the knee for your personal athletic ventures, check out our latest series on the INSYNC youtube channel such as the ones here below!

Anterior Cruciate Ligament Knee Injury: Roller Bridges

Knee Ligament Injuries: Looped Band Bridges

If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.

pTHealth Canada. (2018). Ligaments of the Knee [Photo]. Retrieved from

Core Stability – Why does it matter?

What is the core, and why is it important?
The core is the center of our body, and its function is to stabilize the trunk while the arms and legs move. The core consists of muscles that stabilize the hips, torso, and shoulders, therefore having a strong core can help us prevent major injuries, while improving balance and stability. Building a strong core can make it easier to do most physical activities, whether it just be daily tasks or sport performance. Weak core muscles can lead to poor posture, low back pain, and muscle injuries, therefore it is crucial to build a strong core alongside your daily exercise routine. 

Benefits of core strength/stability include:

  • Injury prevention
  • Low back pain prevention
  • Improved posture
  • Balance and stability doing every day tasks such as housework
  • Improved athletic performance. 

Exercises for core stability strengthening

If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.

Healthwise Staff (2017). Fitness: Increasing Core Stability.
Retrieved from

7 Tips to Staying Injury-Free

Have you ever been just into your first set of lateral raises and felt a pinching feeling? What about being halfway through your run and your knee starts to hurt? What do you do? Do you press through or stop?

There are very few of us that don’t deal with injuries or niggles of some sort. So how can we prevent and manage injuries so that they don’t stop us from living active lives? Here are some tips that we try to use in our training:

1) Listen to your intuition. 

You know your inner voice that speaks to you? Is it whispering or screaming at you? If something really hurts or the pain continues, it’s best to stop. If you have a sharp pain or a pain that is very one sided, something is not right.

2) Keep tension on the muscle. 

Muscles support joints so you want to have tension on the muscle when you are training, you don’t want to be just falling into your joints. You want to slowly lower into a squat, not just drop down and bounce out of the bottom. Keeping the tension on will strengthen the muscle and help to protect your joints.

3) Land softly. 

With HIIT and plyometric training all the rage it’s easy to really hammer on your joints. Think of absorbing your landing (shock absorption!) throughout the movement. Bend at the joint and cushion the landing. If you have a joint or muscle injury that is bothering you then skip the power movements (jumping, explosive movements) until you have fully recovered.

4) Focus on the muscle that is working and the form 

Don’t just go through the motions, know what muscle groups you are using and the proper form for the exercise. If you feel lower back pain, it’s likely that your form is off or your back is compensating for other muscle groups that should be working. Be educated and start with a lighter weight until you have mastered the form.

5) Have a regular yoga or flexibility practice

Having a regular yoga practice can not only keep you limber to help prevent injuries but it also provides more body awareness so that you become more attuned to what is working, what is tight, what is out of balance etc.

6) Take time off when you need it

We can’t stress enough how important it is to rest and heal when you have an injury. If you don’t let an injury fully heal, it may keep cropping up and nagging at you or can put you out of commission for good.

7) Cross train and strength train. 

We’re always harping on our clients to cross train and to ensure that they are strength training. We need to build those muscles that are supporting those joints and instead of only participating in one mode of exercise that can cause overuse injuries and muscle imbalances, be sure to switch up your training. It can help to have a personal trainer assess your weaknesses and work with you to strengthen any lagging muscle groups.

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

5 Tips to Preventing Ski and Snowboarding Injuries

As the temperatures continue to drop outside, winter sports begin to heat up! Activities, such as skiing and snowboarding, are very popular at all age levels and draw thousands of people to the slopes each year. Although, as health care professionals, we advocate for an active, healthy lifestyle for all, we want to ensure that everyone is active in the safest way possible as to prevent injuries.

Winter sport injuries are dominantly traumatic and can be caused by falls, collisions, ski lift accidents and/or dangerous or rough terrain. Some of the most common injuries that are seen are injuries to the knee (ACL and Meniscus tears), injuries to the shoulder (subluxations, dislocations and AC joint sprains), injuries to the head (concussions) and fractures (wrist, hand, finger and ankle). Although some accidents cannot be prevented, below are some tips to minimize your risk of injury.

Ensure Proper Instruction

If you are new to the world of skiing and snowboarding or haven’t hit the slopes in a while, sign up for lessons before heading out on your own. Most, if not all, ski resorts offer free lessons to new and even experienced skiers and snowboarders. Taking lessons will teach you about proper technique, how to fall safely, how to properly use the ski lifts, the “rules of the slopes” and which slopes are geared for your ability level. Let a professional instruct you correctly before you develop you own bad habits, which can place yourself, as well as those around you, in danger!

Utilize Proper Equipment

Speak with a professional at a ski shop or sporting goods store when purchasing or renting ski and snowboard equipment. Although the temperature is cold outside your body temperature will slowly increase as you begin activity. Wearing several layers of light, loose-fitting, water and wind resistant clothing will help your body when adjusting to the temperature changes. Wearing appropriate protective equipment such as goggles and a helmet will aid in minimizing the extent of injury just in case an accident does happen. Before setting sail down the mountain, check the bindings to your skis and snowboard to ensure they are adjusted and set to your height, weight and experience level. Improper set up of you bindings or faulty bindings can lead to a dangerous fall due to lack of control of your equipment. Finally, never use old or outdated equipment without checking with a professional to ensure safety first.

Know your Surroundings

Check with your instructor or read the signage around the resort and abide by all safety rules of the slopes. Learning how to yield, stop and safely fall meanwhile keeping your eyes and ears open for potential hazards when skiing down a busy mountain can prevent numerous injuries from occurring. When choosing a slope to head down, make sure the trail is marked, free of any rocks, trees and large icy patches and that the experience level matches that of your own. Being aware of your surroundings and learning how to navigate the slopes will not only keep you safe, but will also protect those around you.

Warm Up

Beginning an activity without properly preparing the body sends thousands of people to the emergency room or their physician’s office every day. Just like we let our cars heat up on a cold, icy day our bodies need time to prepare for the stressors that we will be placing on it. Research has shown that “cold” muscles are more prone to injury. Warming up, or increasing blood flow to the body’s musculature, by completing a mixture of static and dynamic stretches and slightly elevating the heart rate by completing a short jog will greatly diminish the chances of a soft tissue injury (i.e. strains and sprains).

Hydrate and Fuel Up

Give your body all the tools it needs to withstand a long, tiring day on the slopes. Start your day off with a well –balanced breakfast of healthy proteins and carbohydrates to provide your body with the energy it needs to remain alert throughout the day. Dehydration can occur more quickly in the cold due to the amount of respiratory fluid loss through breathing, sweat quickly evaporating in the cold air and under the multiple layers of clothing and people don’t drink water as often due to not feeling as thirsty as they may feel in the heat. Remember to hydrate before, during and after the day as well as replace the calories lost through healthy snacking throughout the day.

Skiing and snowboarding are great ways to remain active in the winter and are sports that can be enjoyed by all if done properly. Following the tips above and consulting with a professional if you have any questions or concerns, will hopefully lead to an injury free winter sport season!

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

Prevent Injuries Before They Occur

The Functional Movement Screen can be Helpful 

There was an article in The Globe and Mail earlier this year stating the importance of prehabilitation. Read the article here (PREHABILITATION).

Core Stability Muscle Training

In summary, the article states that many people go to physio once theyre injured, but a physio could help you prevent that injury from occurring in the first place. Physiotherapists look at seven main things during an assessment:

  1. Posture
  2. Movement Screening
  3. Muscle weakness
  4. Muscle inflexibility
  5. Joint mobility
  6. Faulty movement patterns
  7. Activities of daily living

Strength & Flexibility – INSYNC PHYSIO


A Functional Movement Screen (FMS) is a process that analyzes movement patterns that you do on a daily basis. The screen uses a ranking and grading system to identify imbalances and asymmetries in the body that lead to pain, tightness and distorted body awareness. The screen examines fundamental movement qualities such as range of motion, muscle strength, flexibility, coordination, balance and proprioception. After completing the FMS, a score is generated that is used to: 

  1. Target your weakest movement patterns
  2. Track progress

Your personalized score is then used to generate a custom exercise program to restore functional movement. The FMS was designed for everybody – not just athletes can benefit from a Functional Movement Screen! The FMS has been used by professional football players as a screening tool to indicate those at greater risk of injury during the season (check out the article here: Functional Movement Screenand continues to be a fundamental part of preseason training for many different sports teams.

Balance, Posture & Proprioception – INSYNC PHYSIO FMS

Heather Camenzind (Johnstone), Registered Physiotherapist Send Email

Heather Camenzind - Portrait

Heather attained both her Masters of Physical Therapy and Bachelor of Human Kinetics in Exercise Science degrees from The University of British Columbia. She has experience working with a wide variety of clients, including sport injuries, motor vehicle accidents, work related injuries and post surgical related cases.

She is a certified FMS provider. On your first visit, Heather will take a short history that allows you to express your goals. She will then guide you through the FMS process. She will discuss the scoring findings with you and set a plan of action. On your second visit, Heather will guide you through your customized exercise program. Don’t worry if you dont want to go to the gym or have any equipment at home, Heather can design a program that is achievable for you in your home without any specialized equipment.

Please email Heather If you have any questions regarding the FMS.

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