Toronto sports medicine and common cycling injuries

This is the best time for cyclists in the GTA. Whether you are riding a bike for fun, commuting or even riding in a competitive manner, cycling is a great way to stay in shape. However, our Toronto sports medicine clinic also understands there are certain injuries that are common to riding a bike. Here are a few of the ones that we see most often and some tips on how to avoid them. Pain in the lower back Sitting forward on a seat for an extended period of time puts a lot of pressure on the discs in your lower back. However, there are a few remedies that you can try to alleviate this common injury. Raising your handlebars is one of them. This allows you can sit in a more upright position. A series of exercises designed for the hip and lumbar should limber up those critical areas. An expert in the field of osteopathy can also suggest some excellent exercises to improve your chances of avoiding lower back pain. Headache and neck pain The same flex forward posture you use for cycling that causes lower back pain can also be responsible for problems with headaches and your...

Here’s how a Toronto osteopathy clinic can help you with your fitness goals

Here’s a scenario you want to avoid at all costs. You’re feeling good about your training regiment and hitting all your goals. Then suddenly you get hit with an injury. A situation like this can knock you off a training schedule. That’s why, as your Toronto osteopathy clinic of choice, we’ve put together some tips on hitting your training goals when you are injured. Get professional input Getting advice from the people who understand your injury and how to overcome it should be your top priority. Getting this kind of guidance can make a big difference. Even if you only feel a little tweak, you should have it checked. A minor problem can become a major distraction if it’s left unchecked. Getting the proper examination and diagnosis can make the difference between a minor injury and a lasting problem. Go for the long term solution Using tape that you buy from the local pharmacy to tape a joint or over-the-counter inflammatory drugs won’t solve the problem permanently. If you don’t get to the heart of the issue, it’s possible to cause further muscle and tissue damage. Our Toronto osteopathy services are professional and compassionate. We make sure you are not...

5 reasons why you need to keep a Toronto fitness training diary

If you’re really interested in reaching your goals, keeping a Toronto fitness training diary is an excellent idea. This is a proven way to chronicle patterns and performance trends so you can see exactly where you’ll need to improve. Here are 5 other outstanding reasons why you need to keep a Toronto fitness training diary. Identify how you hit a goal It’s an amazing feeling of accomplishment to hit one of your goals. Keeping track of how you got there is building a foundation to get to the next level. Your body weight and the number of workouts it took to get to where you need to be are easily referenced with a diary. Patterns can be confirmed If you’re keeping track of important metrics like those around fatigue, you can identify the days it’s best to leave training alone with one of these journals. When you know which days of the week you are the most tired, you’ll have the confidence of knowing your peaking processes better. That’s another great use for a Toronto fitness training diary. Build yourself up Keeping a diary can also help you build up your self-confidence. Here’s how. It creates a permanent record of...

Toronto orthotics information that supports your fee

There are 28 bones in each of our feet. There are also 20 muscles that move your feet around and 33 joints. When you put all that together, you’ll see there’s a real need for Toronto orthotics. Here’s some valuable information that will help you to appreciate your feet. Expensive isn’t always better If you’re looking for the most comfortable pair of shoes, you don’t necessarily need to spend the most money. Don’t let the dollar signs influence your decision. Quite often shoes in the middle price range offer the same kind of necessary support. Deep heel cups If you’re already wearing shoes with Toronto orthotics features, you already know how deep the heal cup needs to be in order for everything to be comfortable. If you’re looking for a new pair of shoes, it’s a good idea to take your orthotics along with you. Size does matter You should keep in mind when you’re looking for a new pair of shoes that the size printed on the inside is meant to be a guide only. It’s important to keep in mind that shoe sizes vary from company to company. One of the best ways to pick a new pair...

Our Toronto massage therapy experts share some etiquette tips

Many people don’t really understand what the etiquette is when they go for Toronto massage therapy. However, since the whole idea is to help you heal from an injury and relax at the same time, we’ve added some tips below. Tell them when something hurts All qualified massage therapists will tell you the procedure doesn’t need to hurt to be effective. However, there are certain techniques that can cause a little soreness. Open communication with the person administering massage is key. They should be aware of your injury as well as any area that is chronically sore. What clothes need to come off? More often than not, a Toronto massage therapy specialist will tell you to undress only until you’re uncomfortable. While some people prefer to be nude during the therapy session, others like to leave their underwear on. There are some techniques that can be done fully clothed as well. Sometimes being naked is the best choice. For instance, if you have an injury on your buttocks or hip area, leaving on your underwear can present problems for the therapist. What about being self conscious? Remember being self-conscious about something like acne on your back shouldn’t prevent you from...

5 things you need to know about running injuries from your Toronto sports clinic

With the warm weather comes more opportunities for runners. Unfortunately, our Toronto sports clinic sees an increase in injuries associated with this popular sport too. Here’s 5 things you need to know about running as you start a new program. Warming Up is Essential There’s really no way around warming up and doing the proper stretches before starting. While most runners more than likely already know this, research tells us that up to 90% of these athletes miss time because of injury. Adopting a warm-up routine will help you stay healthy and active. Understand you limits If you ask professionals in the field, they will tell you that every runner has a threshold for injury. It could be 10 or 15 km a day or a lot higher, but when you exceed that you’ll often get injured. Stretching your limits is fine, but you need to be cautious about doing too much too quickly. Be aware At our Toronto sports clinic, we are always telling our patients the best way to avoid injury is listening to your body. It’s important to understand that if you don’t try and run through your pain, you’ll be able to avoid a lot of...

Spring Sports Injury Series: Common Baseball Injuries

The 2015 baseball season is up and running, and that means that pros and amateurs alike are out there on a regular basis running the bases and hitting home runs (we hope)! In the midst of all of this excitement however, sometimes we lose sight of the fact that baseball can be a source of major strain on the body, and for regular players, baseball injuries can be quite common. What kind of injuries are we talking about? The most common occur as a result of contact (odd in a non-contact sport, we know), and as a result of repetition. These often include muscle strains and ligament sprains. We’ve compiled a short list of some of the most common, what their symptoms are, and some of the most popular treatment options. The repetitive yet abrupt motions unavoidable in baseball often lead to shoulder injuries, including a torn rotator cuff, rotator cuff tendonitis, shoulder tendonitis or shoulder instability. Symptoms of these types of injuries may include decreased range of motion, pain, and weakness in the shoulder. Treatment varies, and depends on the severity of the injury - but ignoring the pain in the hopes that it will go away will likely...

MLB Season Open: Players Start with a Physiotherapy Assessment

Baseball fans get your gear ready; Major League Baseball is up and running next week and that means fans and players alike with be suiting up and heading out on the field to get back in the game. Professional players have been gearing up for weeks now during spring training and are ready to give each game their all. Part of spring training for all players includes a pre-training assessment - and before players even think about lacing up those cleats they head in for a physiotherapy assessment. But just because you may not play at the same level as the pros, doesn’t mean that those guys are the only ones who should be taking advantage of this! If you are prepped and ready, you want to make sure your body is too. Check out this great video from Health Choices First. In it, Physiotherapist Behnad Honarbakhsh talks about the importance of a pre-training physiotherapy assessment. According to Mr. Honarbakhsh, “People can end up with chronic repetitive injuries that they didn't have before they started, and all it took was a predisposing factor to be pushed a little bit further and bring up these issues. They can do a fitness...

Resolution Re-Vamp: Nutrition Counselling for Eating Well at Work

It is the middle of March now - have you managed to stick to your New Year’s resolution to get in shape? If not, don’t fret; the Dieticians of Canada have made March Nutrition Month, and this year’s theme is eating well at work. We’ve got some nutrition counselling tips to help you re-vamp that resolution starting with your at work eating habits! March nutrition counselling - tips for eating well from 9-5: Breakfast: According to the Dieticians of Canada, almost 40% of Canadians skip breakfast, and often this has to do with not being able to fit it into the morning rush. However, this skimping means you are losing out - breakfast not only helps you achieve and maintain a healthy weight over time, it helps with appetite control and allows you to better take in those key vitamins throughout the day. Tip #1 - Prep breakfast ahead of time so it is easy to grab on-the-go. For example, make quinoa or oat porridge and reheat in the morning. Add fruit or nuts for extra sweetness and fibre. Tip #2 - Stock up on ready-to-eat items, such as yogurt or individual portions of healthy trail mix - these will...

March Break Madness – Sporting Events in Toronto

Happy March everyone. It is that time of year again - spring is just around the corner and it is time to take a break from the routine - well, that is if you have kids off on March Break and are lucky enough to have some time off with them. That being said, it can sometimes be tough to think of things to keep the kids occupied over the course of the week, so we’ve compiled a list of sporting events in Toronto to help you stave off the boredom! March Break Sporting Events in Toronto: Into Lacrosse? Check out the Toronto Rock as they take on the Buffalo Bandits on Saturday, March 14th at 7pm. Where? Air Canada Centre. They come at it again on Saturday, March 21st against the Edmonton Rush! If basketball is your game, Monday, March 16th the Toronto Raptors host the Indiana Pacers, starting at 7pm at the Air Canada Centre. They will follow up this game with another one at home on Friday, March 20th against the Chicago Bulls. If hockey is your thing, Thursday, March 19th the Toronto Maple Leafs gear up to challenge the San Jose Sharks at the Air Canada...