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I've spoken about the McKenzie system before-- see here.  It is one of the most researched areas within physiotherapy, and I have summarized a great article by Stephen May and Richard Rosedale, where over 50 clinicians from 15 different countries assessed and treated over 750 patients who had spinal pain. Data was analyzed for several variables: Spinal area- lumbar, thoracic, cervical Syndrome Classification- Derangement, Dysfunction, Postural or OTHER subgroups Stability of classification from initial assessment to discharge- Yes/ No Number of...

The season is fast approaching, and whether your interest is downhill or cross-country skiing, you should put in some preparation to ensure that your body is ready when the snow falls.  Injury prevention when skiing involves more than just physical strength:  one has to be mentally prepared and of course, ensure that the equipment is well-maintained. Physical components of ski fitness involve cardiovascular endurance, flexibility, strength training and balance skills.  If your legs get tired quickly, you increase the risk of falling after skiing only a few runs.  Evidence has shown that ski injuries are most likely to occur in the late morning or late afternoon after people have been on the hills/trails for a few hours.  The most common injuries are to the knees (20-32%) or thumbs (17-25%). Here are 3 tips:

Having a firm roll to support the natural curve in the lower back is a key way to prevent slouching in essentially any kind of chair.  Use it by keeping your butt close to the back, and pushing the roll down as far as it will go, then just relax back around it.  Initially it might feel intrusive since you aren't sued to it, but it's a feel you'll come to love! https://www.sbnation.com/nba/2018/7/27/17621974/lebron-james-lakers-lumbar-back-fashion-summer-2018 At Elevation Physiotherapy & Wellness, we love the lumbar...

So many people are using their phone, iPad or other devices so often through the day, and it can lead over time to soreness in the tendons of the thumb due to overuse.  This article from The Globe and Mail outlines a few thoughts on managing this pain, and different tactics to try with your devices.  If pain is ongoing, it is best to check in with your Physiotherapist, like the great ones at Elevation Physiotherapy, to assess your individual...

The pelvic floor group of muscles act like any other muscle in your body, and they take consistent work to make them stronger and get them flexible.  It is important that they get regular use, and you have to train your brain to know how to contract the pelvic floor muscles properly and build endurance and control. A proper pelvic floor contraction, or a Kegel, is a lift:  imagine a marble sitting outside your vagina and you want to just bring it inside.  

The group of muscles that make up the base of your core are collectively called the pelvic floor.  They are muscles like every other muscle in your body, they are just inside, so most people don’t give them any thought until they start to have a problem, like leaking(incontinence) or when the bladder or uterus starts to descend (pelvic organ prolapse). People often hear that they should strengthen the pelvic floor, but either don’t even know what muscles are involved, or...

No one has ever told me that they feel they have injured their (fill in the blank here) because they are too strong.  I agree with this article in The Globe and Mail on two tenets of strength training. I would also emphasize that form is important, and breathing is even more important, especially with core work.  Ideally with every exercise you want to perform a core breath, which is actively engaging the pelvic floor muscles as you exhale.  This manages...

Breathing is under-rated.  People who lift weights understand that it is important to breath when actually lifting the weight, since holding your breath can increase blood pressure or potentially cause a hernia.  It is important to breath with exertion to control the increase in abdominal pressure that happens. Women who work with a pelvic health physiotherapist after they have given birth learn to master core breathing, which is the same exhalation with exertion, but adding a pelvic floor muscle contraction with every exhale. “Core Breathing” is using your breath when you properly contract your pelvic floor muscles with movement.  You want to inhale, expand your belly and relax your pelvic floor, then when you exhale, lift and engage your pelvic floor muscles. Try these two exercises: