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arnadm

Dynamic Warm-up for your Shoulders

By | Golf Stuff, Shoulder info, Uncategorized | No Comments

The weather is beginning to get warmer, which means guys and gals (ok probably guys more than the ladies) all over will be worried about their ‘beach bodies’ and will want to focus on their upper body resistance training. Before hitting the gym to strengthen and build your upper body muscle mass check out this video blog as Dr. Sly demonstrates how to properly warm-up your shoulders to prevent injury while lifting.

Anyone with a history of previous shoulder injury is highly recommended to seek professional advice before beginning a resistance training program or implementing this warm-up. As always, if you have any questions do not hesitate to contact us at achc.ca or directly at phil@achc.ca.

Strengthen your Glutes!

By | Hip and Glutes, Running Info, Self Tissue Health Exercises | No Comments

In order to achieve or maintain a healthy back along with limited knee and hip pain, one must have strong gluteal muscles (your bum muscles)! This is even more important if you are a long distance runner. These muscles control and stabilize your pelvis which helps prevent abnormal biomechanics and over stressing of the knee and hip joints.

Lateral and forward band walks are excellent exercises that specifically target the important hip muscles. Doing these exercises correctly will help increase the strength and endurance of these muscles. Ideally, complete these exercises 3 to 4 times a week.

Check out the following videos on how to perform the band walks. For more information on these exercises or where you can get the mini-bands used in the video contact us at 613-623-9440 or at phil@achc.ca.

 

 

How to take care of your muscles!

By | Self Tissue Health Exercises | No Comments

Everyone gets tight and sore muscles. Whether you are a professional athlete, recreational runner, have a long commute to work, sit at a desk for the majority of the day or have a labor intensive occupation, ’tissue health’ exercises are crucial for you to stay pain and injury free.

When we have tight muscles, most commonly we revert to trying to stretch that muscle ‘out’. Although stretching does have it’s place in keeping our body healthy, our muscles require more than just increasing their length. We must improve the tone of our muscles. The tone of our muscles refers to how tough or soft they are. We have all heard the term ‘trigger point’ and most have probably felt the relief of this tender area following an Active Release Technique, registered massage, or graston technique treatment. These treatments aim to eliminate and decrease the amount of soft-tissue adhesions and scar tissue and therefore improve the overall muscle tone and function.

To compliment the above soft tissue treatments you can perform your own self massage or muscle release with the use of a foam roller. The roller allows you to break up scar tissue in tight muscles on a daily basis at your own convenience. Regularly performing the rolling techniques demonstrated by Dr. Sly in the video will help keep your muscles healthy and pain-free.

If you have any questions about this technique or on where to get a roller, please feel free to contact us.

 

 

Exercises that will help increase the range of motion in your upper back

By | Self Tissue Health Exercises, Thoracic Spine/Upper back | No Comments

Welcome to our first ‘video blog’!

No matter what sport or activity you participate in, an adequate amount of rotation in your mid to upper back is crucial. Also known as the thoracic spine, the upper back is particularly important in rotational sports such as hockey, golf, baseball and swimming.

Check out the following YouTube clips of professional hockey player, Dan Hobbs, demonstrating 3 great mobilization exercises to help increase the range of motion in the upper and mid-back.

 

Running Technique – Part 2

By | Running Info | 2 Comments

In today’s post I will discuss two additional techniques that will help your running stride become more efficient, leading to longer distances, better race times, decreasing your risk of repetitive injuries and making running more enjoyable.

CADENCE also referred to as stride frequency or how often your feet hit the ground.

  • Optimal cadence is around 180 strides per minute, meaning each foot will contact the ground 90 times per minute…….
  • One way to determine you cadence is to count how many times one foot contacts the ground in 30sec and multiply by 2.
  • Aim to contact the ground between 85-90 times per minute with each foot.
  • Over-striding will dramatically increase impact on muscles and joints
  • Increasing your cadence will soften your foot strike and reduce time on the ground with a proper mid-foot impact which will help reduce your chances of impact injuries.

BREATHING

  • Focus on deep belly breaths
  • Avoiding shallow, quick chest breathing
  • Keep mouth open and try to breathe through both mouth and nose simultaneously or through you mouth alone (nose does not get enough oxygen in by itself)
  • Keep shoulders relaxed

As always I hope you enjoyed this blog and found it useful in your quest to become a better runner. If you have any questions or comments do not hesitate to contact me.

Sincerely,

Phil

Running Technique – Part 1

By | Running Info | 7 Comments

Running is one of the most popular summer activities. There is no monthly membership, you do not have to worry about when the gym is open or when a class is offered. You can run when you want, where you want and as much as you want. However, many times we just throw on our shoes and begin pounding the pavement without any thought about our technique. Over the next few posts, I will outline a few key points to focus on during your next run. These tips will not only help prevent injuries but will also lead to more efficient and enjoyable running!

POSTURE:

  1. RUN TALL:
    1. Maintain correct posture and bend forward at the ankles, not at the waist or hips. There is a tendency to slump and bend at the waist with fatigue. Try to stay relaxed from head down.
    2. Keys to help put body in optimal alignment for running:
      1. Keep your head and chest up
      2. 15-20° of knee bend (when?)
      3. Elbows should be bent at about 90° and swing from the shoulders.
      4. Practice:
        1. “The Lean” – stand with correct posture and bend forward at the ankles until gravity causes you to fall forward. This is the lean you are trying to achieve while running.

MID-FOOT STRIKING:

  1. Most people land out in front of themselves on their heel.  Heel strike is like a braking effect, you have to work much harder and it increases the impact on your body!
  2. A more efficient stride is to land mid-foot or flat foot:
    1. Your foot should strike directly under hip
    2. When running think of shorter and lighter steps/strides.
    3. Practice:
      1. Walk naturally on the spot in bare feet, pay attention to what it feels like land on the middle of your foot.

Next time I will discuss the optimal cadence and proper breathing technique.

Phil

 

WHAT IS ART® OR ACTIVE RELEASE TECHNIQUE® AND HOW CAN IT HELP ME?

By | Self Tissue Health Exercises, Therapeutic Techniques | No Comments

Active Release Technique® is a patented movement based massage technique that can be used as part of a rehabilitation program to effectively treat soft tissue conditions such as headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis or golfer’s elbow are just a few of the many conditions that can be resolved quickly and permanently with ART.  These conditions and many other injuries all have one important thing in common: they are often a result of overused muscles. Overuse or chronic injuries throughout the body can benefit from this technique.

How does it work? Practitioners will use their hands to assess the quality of the muscle tissue as well as its mobility. They will be looking for areas of tenderness and restriction. ART® helps to break down scar tissue and allows for improved movement, strength and decreased pain.

What does it feel like? The technique involves applying precise pressure and tension to identified areas while using specific patient movements to correct and optimize the surrounding soft-tissues.

Interested? Doctors of Chiropractic, Dr. Philip Knapp, and Dr. Paul Sly, are both full body ART® certified and incorporate this technique into their treatment plans. Call the clinic for a complementary consultation to see how you may benefit from ART®.

Welcome to the ACHC Blog!

By | Uncategorized | No Comments

Hi Everyone!

Welcome to the Arnprior Chiropractic Health Centre Blog. This blog intends to keep you informed on the most current and advanced evidence-based treatment research. It is our intentions to post a few times a month with descriptions on specific injuries or conditions, types of exercises and video demonstrations.

Join us regularly for content that may be of interest to you.

Enjoy!

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