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National Go Barefoot Day

Today is National Go Barefoot day! Do you ever spend time in your bare feet? Doesn’t it feel so great to walk in the warm sand, or on freshly cut grass? How about dipping your feet in the water? How good does it feel to take your shoes off after a long day of being on your feet? Not only are our feet important for our balance and stability but they are also important for our sensory system (hence why putting our feet on different surfaces can feel so good!). Our feet have over 200,000 nerve endings which sense and relay information to our brain. Some shoes can prevent this sensory input and prevent our small muscles (intrinsic muscles) from...

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Preparing for the Golf Season to open up

While I am not the best golfer, I do love to get out and hit the fairways from time to time. With the current "stay at home" order in effect in Ontario, golf courses are unfortunately closed. This is devastating for so many of us! But, on the bright side, the delayed start to the golf season offers the perfect opportunity to get your body prepared for the upcoming season.  Golf is a very technical sport when it comes to the demands required by your body. A golf swing requires seamless mobility in the hip and thoracic spine along with stability in our core and shoulder girdle. The power from the swing starts with your legs.  Restrictions in any of these...

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Spring into Running

Spring has sprung, and so has running season! If you are new to running, here are some simple strategies to help you get started. First and foremost, remind yourself that we do not run a marathon over night! It is important to set small goals for yourself rather than going all out and doing a 10 km run. Here are some other tips to help you on your running journey. Warm up: prior to setting out on your run, do a 5-10 minute warm up in order to gradually increase your heart rate and increase circulation to your muscles check out our Instgram page for some ideas! A walk/run/walk is a good way to introduce yourself to running walk a...

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What is Kinesiology Tape?

Kinesiology tape is amazing stuff! I use it with patients all the time. And it is not just for supporting your shoulder when you’re exercising. It is used for a number of reasons, support and stabilization being just one reason. What most people don’t realize is the effect kinesiology tape can have on pain relief as it de-sensitizes our nociceptors (pain nerve endings). A simple analogy to consider: when you bang your knee and apply pressure right away – feels better right? The tape works in a similar manner. Kinesiology tape is also effective for reducing swelling. The tape provides a lift to your skin to allow your lymph fluid to flow better. Have a nasty bruise or a nerve...

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Sleep Strategies

Tips for better sleep when exercising and/or recovering from an injury Ensure that your sleeping environment is a quiet, cool and dark place Try to avoid heavy meals and exercise 3 hours prior to bed time Limit screen time (computer work, phone use) prior to bed time, aim to shut off your technology approximately 1 hour prior to bed time Try to avoid alcohol and nicotine 3-6 hours priors to bed time Stop consuming caffeine 6 hours prior to bed time Adults should aim for 7-9 hours of sleep per night Children should get for 9-11 hours of sleep per night If you have low back pain, try sleeping on your side with a pillow between your knees to neutralize...

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