Shoulder pain is something I see on the regular in clinic. And let me tell you, it is painful. Our shoulders are susceptible to injury as they are very mobile and the tendons responsible for stabilizing the shoulder can develop tendinopathies. Tendinopathies occur when the tendons fail to adapt and recover from tensile load, which can lead to pain. So I’d like to share with you a few tips for preventing stress to your rotator cuff tendons while you’re exercising at the gym. Overhead pressing: keep your elbows in front of your chest Bench press: align your grip over your AC joint, try not to let your elbows lower past your trunk (don’t puff that chest!) Upright rows: do not...
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...
With the global pandemic, many of us have not been able to exercise as we are used to doing with gyms shutting down and more recently with the colder weather and less daylight hours. Consequently, this is impacting our health. I hear on the news alarming stories: that children aren't as active, the average person has gained something like 16 pounds because of less exercise and more comfort food, and not to mention the impact on our mental health with stress, anxiety and depression rates on the rise. Just because the weather is colder, gyms are shut down or are operating at a limited capacity, it doesn’t mean that your exercise routine should come to a halt. Exercise has so many benefits,...
Running is an excellent form of exercise as it is great for your cardiovascular health, bone density, strength, and endurance. Further, running is convenient, affordable, and for most, enjoyable. The “runner’s high” can be explained by the release of endorphins, the "feel good” hormones. Like any sport, running requires concentration and focus on your body’s biomechanics. A lot of people forget to stay mindful of how their body is moving while they are running, as they simply just go, which can be harmful as running with poor form can cause injury over time. I hope the following head-to-toe scan is something that you can utilize on your next run as a way to monitor your running form. Head and Neck: to...
Ever wonder why your fitness coach is always telling you to use your core? Read on for some expert tips, you're welcome! “Engage your core!”, “tighten your core”, "squeeze your core"... these are phrases we hear all the time from health and fitness professionals, but what exactly do they mean? What is "the Core" anyway? Let me get one thing straight, the core is not the 6 pack muscles that you see on Gerard Butler in the movie 300. The inner core is a group of muscles consisting of the diaphragm, pelvic floor, transverse abdominis and the multifidi that work together to stabilize our spine and prepare us for movement. These muscles anchor our outer core muscles: our rectus abdominis, lats, adductors,...