Hi everybody. My name is Adam and I'm a registered physiotherapist with Insync Physiotherapy. I'm here to tell you about an exciting new service we are offering. In light of Covid-19, Insync Physio has admirably decided to do our part of social distancing by temporarily suspending all in-person client care. 

While we recognize that health concerns and injuries continue to arise, many are still recovering from injuries and, or continue to struggle with chronic pain. Clients still require exercise for progression and benefit from advice from our movement specialists to return to the activities they love. 

Because we do not know the extent of this pandemic. We have proactively launched a partnership with Physio Track and Jane App to offer a secure encrypted tele-health video appointments. Appointments will be offered during regular clinic hours and it can be booked online using www.insyncphysio.janeapp.com.

We can also call in, to book the appointments. So far, appointments can be booked for 30 minute assessments and 15 minute followup appointments. During these sessions, you and your physio therapist will discuss your injury, perform an assessment, and go over exercises, which will help you move better.

We're really excited about the service. We've already completed several treatments and we find that it is a really great way to just connect with clients and make sure that they're getting the care that they need. So if you're interested or have any questions, please email us  at infoatinsyncphysio.com. Or give us a call at (604) 566-9716. Thanks and stay healthy.

This is a strengthening exercise for your gluteus medius and your Sacroiliac joint.

Start by positioning yourself in right side lying if the right Sacroiliac joint is the injured side. Position your right forearm on the ground with your low back and legs straight, feet together and your inner core muscles engaged below your belly button. Keep your low back flat and your body in a straight line as you lift your right hip off the ground so your body weight is supported by your arm, shoulder and foot.

Then raise your left arm straight up pointing your hand to the ceiling and lower it back down. Do this arm motion ten times for a total of ten repetitions on each side, twice per day.

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

As summer begins approaching, hiking can be a great low-impact workout to engage in, offering numerous physical and mental benefits. Walking is one of the lowest impact sports around, but with the increased variability that hiking provides, this adds increased difficulty, hence increased health benefits to the activity. According to the American Hiking Society (2013), and Healthy Families BC (2013), a few of the benefits hiking can provide include: 

• Increased general fitness levels – one hour of hiking can burn over 500 calories depending on level of incline and weight of your pack!
• Reduced risk for heart disease
• Lower blood pressure and cholesterol levels 
• Improved control over healthy weight, and lowered body fat
• Improved bone density and osteoarthritis outcomes
• Reduced stress, improved mood and enhanced wellbeing 
• Increased flexibility and coordination 

American Hiking Society (2013). Health benefits of hiking. Retrieved from http://www.americanhiking.org/wp-content/uploads/2013/04/Heath-Benefits-of-Hiking-fact-sheet.pdf

Faktor, M. (2013). The health benefits of hiking. Retrieved from https://www.healthyfamiliesbc.ca/home/blog/health-benefits-hiking

  · What is Yoga?
Yoga is a mind and body practice with a 5,000 year history in ancient Indian philosophy (Ross & Thomas, 2010). However, in more recent years, it has become popular as a form of exercise. Incorporating breathing exercises, meditation, and poses designed to encourage relaxation, yoga can amount to immense physical and mental benefits. All you need to start practicing is proper activewear, and a yoga mat.

How is yoga different from stretching?
Yoga poses have two very distinct qualities that need to be cultivated in order to be considered “yoga”, described in the Yoga Sutras as sthira sukham asanam (Ross & Thomas, 2010). Translated to English, In order for postures to be considered yoga, there has to be a balance of steadiness and alertness, as well as comfort and ease in the mind, body and breath of the practitioner.

How do you know if you’re doing it right?
1. Are you moving in sync with your breathing? Let your breath guide you in and out of postures. If your breathing becomes short or disturbed, come out of the movement and breathe freely.
2. Where is your attention placed? Focus on the present moment and be mindful of your thoughts. When your mind begins to drift, return your focus back to your breath.
3. Is there a balance of stability and sense of ease as you perform the poses? Never force the body into a particular form. Ask for modifications, or avoid doing poses that are uncomfortable for you to do (Ross & Thomas, 2010).

Benefits include:
Physical
  · Increased flexibility
  · Increased muscle strength and tone
  · Improved respiration, energy and vitality
  · Maintaining a balanced metabolism
  · Weight reduction
  · Cardio and circulatory health
  · Improved athletic performance
Mental
  · Managing stress
  · Mental clarity & calmness
  · Increases body awareness
  · Sharpens concentration

Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: A review of comparison studies. The Journal of Alternative and Complementary Medicine. 16(1). doi:10.1089/acm.2009.0044

What is a SLAP tear?

The shoulder labrum is a ring of cartilage around the shoulder socket that stabilizes the head of the upper arm bone. As one of the most complex joints in the body, the shoulder joint is held together by an intricate network of tendons, ligaments and soft tissue. A SLAP tear is a torn piece of cartilage in the inner portion of the shoulder joint that can be caused by chronic or acute injuries, as well as aging (Knesek et al., 2012). 

Athletes participating in sports requiring repetitive overhead motions, such as baseball, swimming or weightlifting, are at risk of developing a SLAP tear over time. Acute trauma, such as falling on an outstretched arm, or quickly moving the arm over shoulder level can also be a cause of a SLAP tear. Tearing or fraying the labrum can also develop as a part of general aging, and is not uncommon in people over 40 years of age. 

Symptoms of a SLAP tear can include pain when moving or holding the shoulder in specific positions, reduced range of motion, decrease in shoulder power, locking or clicking in the shoulder, or discomfort when lifting items (Knesek et al., 2012).

Prevention?

• Strengthening muscles surrounding the shoulder joint, especially the rotator cuffs to create shoulder stability
• Learn proper technique when engaging in sports requiring this repetitive motion
• Complete a good warm up including stretches such as the following before starting your activity
  • https://www.youtube.com/watch?v=TrKImMhjdq8
  • https://www.youtube.com/watch?v=jqY727RopOQ

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

Knesek, M., Skendzel, J., Dines, J., Altchek, D., Allen, A., & Bedi, A. (2012). Diagnosis and management of superior labral anterior posterior tears in throwing athletes. The American Journal of Sports Medicine. 41(2). doi:10.1177/0363546512466067

Athletes around the world regularly perform weighted squats. Research has shown that squatting has a direct impact on your body’s power, which is the ability to overcome a resistance with speed (Loxtercamp, 2018). Therefore, squatting can result in great power and an increase in sprint speed. General benefits include increased flexibility, greater core strength, as well as protection from injury as a result of better coordination of the body. 

However, squats have been known to cause unwanted low back soreness. Although squatting will work the muscles of the lower back, if the low back becomes the most targeted region during the squat, chronic soreness and overuse injury can occur. Previous injury to the lower back, poor technique, as well as weakness of the core or surrounding muscles can contribute to this overuse of the back muscles (Gordon & Bloxham, 2016). Barbell back squats are also the most common for causing back pain as the weight is loaded across the back (Loxtercamp, 2018). If you find this movement difficult, but still want to add weight to your squats, you may want to opt for goblet squats or front squats. 

Goblet Squats

Front Squats

Prevention

• Proper footwear
• Progressing weight/load too quickly when squatting
• Correct stance and posture
  • https://www.youtube.com/watch?v=Q_CuIKf227A
• Spinal alignment
  • Ensure you’re looking straight ahead or an upward gaze 
• Joint mobility 
  • Ex. Activating your glutes 
    • https://insyncphysio.com/how-to-activate-your-glute-muscles/

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

Gordon, R., & Bloxham, S. (2016). A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare. 4(2). doi:10.3390/healthcare4020022

Loxtercamp, B. (2018). Influence of attentional focus on a weighted barbell back squat among experienced performers. Medicine and Science in Sports and Exercise. 50(1). doi:10.1248/01.mss.0000536504.18312.43