Category Archives for "health"

Strain vs Sprain? How To Recover Optimally

Acute sprains and strains may impede performance and delay return to a sport. Proper management, treatment, and prevention is essential to recovering effectively. An athlete must first understand the definition and recognize the differences between a “sprain” and a “strain.” A sprain is defined as a violent overstretching of one or more ligaments in a joint. A sprain can result in pain, tenderness, swelling or bruising at the joint. A strain is defined as a stress or direct injury to the muscle or tendon. A strain may also cause pain when moving or stretching the injured muscle, but can also cause muscle spasms.

Grades of Strain:

1) Grade I – Mild Strain: slightly pulled muscle with no muscle or tendon tears and no loss of strength and low levels of pain
2) Grade II – Moderate Strain: partial tearing of the muscle or tendon at the bone attachment with reduced strength, moderate pain levels
3) Grade III – Severe Strain: complete rupture of muscle-tendon-bone attachment with separation, substantial loss in strength and high levels of pain

Grades of Sprain:

1) Grade I – Mild Sprain: minor tearing of some ligament, no loss of function
2) Grade II – Moderate Sprain: partial rupture of portion of ligament, moderate loss of function
3) Grade III – Severe Sprain: complete rupture of ligament or separation of ligament from bone, substantial loss of function

Proper RICE Treatment:

1) REST: Do not continue to use the affected muscle or ligament immediately after injury. Use crutches for the lower extremities (i.e. leg or ankle) and splints for the upper extremities (i.e. arm or hand)

2) ICE: Sudden cold may help constrict capillaries and blood vessels to slow or restrict internal bleeding. Place an ice pack between a towel or dry cloth. Apply ice every hour for 10 to 20 minutes at a time.

3) COMPRESS: Compression can help reduce swelling post-injury. Wrap the injured part firmly with an elasticized bandage, compression sleeve, or a cloth. Do NOT wrap the cloth too tightly as it may cut off blood circulation and lead to more swelling.

4) ELEVATE: Elevate the injured part about level of the heart to reduce swelling and pain. Place a soft object such as a pillow or piece of clothing to use as a prop below the body part.

Continued Recovery:

Continue to follow the above RICE method for two to three days post-injury. Daily stretching may help loosen the muscle. Key to prevention is to stretch the tight muscles and strengthen the weak muscles.

Watch the videos below on how to recover from a common ankle sprain or shoulder strain:

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

3 Key Exercises to Improve Balance

Why is it important to include balance training in your regular exercise program?


Balance is needed for just about everything you do on a daily basis from carrying groceries to putting on your shoes. Balance training involves strengthening exercises that target your entire body, especially the core. This not only reduces the risk of injury, but may improve motor coordination (Oliveira et al., 2017). At least 3 days of balance training per week is recommended for inactive and active older adults (> 65 yr). Activities such as pilates, yoga, tai chi, dance, or brisk walking are suitable for improving one’s balance. Implements such as bosu balls, balance boards, or foam pads can be used to add variety to your exercises. 

Try the Following Exercises Below:

1) Step-ups

a.     Stand in front of a box with a tall posture
b.     Step up with one leg, then bring the other leg up so that both feet are on the box
c.      Step down one leg at a time and repeat 10 times for each leg
d.     Increase the difficulty by using a taller box or increase your step up pace

2)  One Legged Squat

a.     Stand with a tall posture
b.     Bend your right knee and lift your right foot off the floor
c.      Keep your chest upright and arms extended to the front, slowly lower your body to the floor by pushing your hips back and down
d.     Slowly push up to the starting position and switch feet
e.     Remember to keep your knee in line with your second toe as you squat
f.      Repeat 10 times on each leg
3)  Single Leg Dead Lift

a.     Stand on your right foot, enagage the core, and slowly bend forward at the hips
b.     Reach towards the floor with the left hand and lift the left leg straight behind you
c.       Hold for 1-2 seconds and squeeze your butt muscles as your return to the starting position
d.     Switch sides and repeat 10 times on each leg
e.     Optionally: hold a light dumbbell in one hand as you reach toward the floor

Cambie Village: 604-566-9716
Burnaby Heights: 604-298-4878
Web: www.insyncphysio.com
InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

INSYNC PHYSIO in Matasanos, Honduras

Caitlyn Dunphy, Physiotherapist at InSync Physiotherapy Burnaby Clinic on her trip to Honduras,

“I recently returned from volunteering with Global Brigades in Matasanos, Honduras. They are an amazing organization that creates sustainable change in communities by training local health staff, creating health systems, community owned banks, clean water systems, sanitation infrastructure and business development. I was on the medical/dental Brigade doing Physiotherapy work.

The first day we visited a local school and the kids did a dance performance for us and pulled us up on stage to learn the dance. After, we shadowed some of the local Community Health Workers (local volunteers trained by by Global Brigades to help provide care to their community). Then we did sanitation surveys of the local homes. The people were so kind and happily welcomed us into their homes.

The following 3 days were clinic days. The local school shut down and the classrooms were used as clinic rooms. Community members lined up, sometimes the entire day in 35 degree heat, to see the medical/dental team. When they entered the clinic they would get triaged, go to the doctor consultation station and/or the dental station, and get prescriptions filled. Women would also see the gynecologist and children would go to the children education station to learn about proper tooth health and receive fluoride treatments. If a patient had a musculoskeletal problem then the doctor would refer them to the Physiotherapy station.

All of the doctors, dentists (except for one Canadian) and the pharmacist were Honduran health care professionals from the city,

volunteering their time to help this rural community. It was extremely inspiring to see how hard they worked and the amount of time they put into helping the community.

On the last day we went into 3 homes and built eco-stoves. Asthma rates are prevalent due to a lack of proper ventilation in traditional stoves, as well as burning garbage. Diabetes and high blood pressure rates are also high due to poor diet/lack of exercise.

One of the quotes we discussed at a team meeting was “Justice will not be served until those who are unaffected are as outraged as those who are” which is an extremely relevant quote currently. This trip was an amazing experiences and one that I will definitely never forget.”

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