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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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How much Exercise do I Need?

Happy New Year! We hope that you had a warm and enjoyable holiday season and are ready for 2021. With the new year, comes New Years Resolutions. Perhaps you have set a few goals for yourself: eat more greens, meditate daily, drink less alcohol, lose weight, exercise more and so. Which brings me to a common question patients ask: how much exercise do I need?  The answer to that question depends on your goals. Firstly, for safety, you should always get clearance from your doctor prior to engaging in any exercise program. Once you have been cleared to safely start exercising, a good guideline to follow is the "24 Hour Movement Guideline" from the The Canadian Society for Exercise Physiology...

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Glucosamine and Chondroitin Sulfate Supplements

One common question that I hear from patients with osteoarthritis (OA), or degenerative joint disease, is whether or not there is a supplement they can take to help “build back the cartilage”. To be honest, the answer is not clear and I say this because the research surrounding popular supplements such as glucosamine and chondroitin sulfate is conflicting. Let me give you a bit of a background on cartilage and why these supplements have become popular. Cartilage is a dense and flexible tissue that is found throughout the body. Articular cartilage is a type of cartilage that covers the bones that make up a joint. It acts to provide a smooth surface for these bones to slide over and it...

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