When some people hear posture or body alignment, their first thoughts are the back. However, there’s more than just the back, most of the time the attention needs to be focused on feet and hips_
Any movement such as standing, sitting, walking and or running with your ankles rolled out or in, or with your feet pointed toe out or toe in can cause muscle imbalance, but it might not be your feet that hurt as a result_
There’s a good chance that instead of foot pain the pain or injury will be at your knees, hips or lower back!_
Take notice of how you’re standing next time while in then shower and see whether your feet point inwards or out. Or if you find the soles of your shoes are diminishing more so from the inside. These things will tell you about your gait and your posture_
Changing small habits and being mindful of how the mechanics of your feet are working can have big benefits to your posture and body alignment👣
Mobility Day 16! Tuesday Feb 19th.
Box hipflexor, pigeon, lizard sequence. 3min holds/side, 18min total.
1 179 hours ago
🤸🏻♀️ Above is an infamous photo of US gymnast McKayla Maroney in frustration from a silver medal in the women’s vault in the 2012 Olympics. 💪Like any high-level sports event, or, for that matter, most of the times when an individual has one of their better performances, TAPERING was likely involved. TAPERING entails systematically reducing physical demands before a key event to promote a PEAK in physical performance. 📊The second image depicts the training volume in an ANNUAL PLAN for swimmers. 🏊🏼♀️ Most competitions are in black; training volume is typically reduced by a small margin beforehand. Key competitions are in red; those entail a larger and longer-lasting dip in training volume to prompt a greater rebound in performance. 📈The third image shows a common theme after challenging training: ⬇️performance temporarily drops from 🚫fatigue, before proper recovery enables 🔋fitness to rebound over initial levels. While it may be tempting to maintain lighter demands, the temporary boost in ability will eventually drop to base levels, so a peak can only be MAINTAINED for so long. 💪More EXPERIENCED athletes can maintain fitness with a longer and more dramatic drop in training. 🗓Although associated with key competitions, peaking occurs in any perceptive individual’s DAILY PLANNING; alternating hard or easy workout days or days with different demands will allow brief recovery before a subsequent “mini-peak.” 💪@exercise_science💪
4 28010 hours ago
Last episode of our Desk Posture Edition today. Another great tip from @at_corr regarding the hip flexors and glutes. Two areas that are notorious for affecting posture in general.
1️⃣ Get a towel or mat for the knee
2️⃣ Have some sweet tunes
3️⃣ Engage the glutes
4️⃣ Engage the abdominals
1 1310 hours ago
Introducing our newest addition to the team!
Meet Moira ! @moira_taylor
Fun fact: "Moira is scared of open water, and has been boat rescued on the Glenmore reservoir after a casual afternoon canoeing with a friend." Moira was once a competitive alpine ski racer and understands what it is like to have your body not able to compete the way you want it to. Now as an Athletic Therapist she wants to help all people get their bodies working at their best by finding the source of a person's problem and the right ways to get them moving.
Book with Mo online @ Fortius.janeapp.com
#catc#calgary #403 #calgaryathletictherapy#athletictherapy#fortiusrehab#manualtherapy#rehab
2 4011 hours ago
For those interested, the Royal College of Chiropractic Sports Sciences, (RCCSS) which is the National organizing body for Sports Specialist Chiropractors in Canada is hosting their Sports Medicine Conference in Vancouver on March 23/24.
Attached are the speakers and their respective topics for the weekend. The early bird pricing will be available until the end of February.
If you have any questions about this conference please visit their page at
or contact me and I will forward you to their Conference Committee Chair.
All the best!
TJ Fix RMT
CSMTA BC Executive
2 2912 hours ago
I am blessed to have wonderful clients that seek out treatments with me - I think it is a great privilege to do the work I do.
However, I do not believe that my hands are magical or that I create healing in my patients’ bodies - my patients own their healing.
The work is very systematic, thorough knowledge of anatomy is required and I am always looking for the cause of your illness or pain. All treatments follow the principle of ‘test - treat- retest’ to provide me with instant feedback.
Overall, I see myself much more as a facilitator that offers your body a different way of being. Ultimately, your body will choose if the new way works or not, and integrates it over a period of time.
This is the beauty of this work.
I never assume I know what is best for you: I will listen to your story and what your body is telling me.
Are you ready to start your healing journey?
Feeling the cold winter blues lately?.
What have you been doing to take care of yourself mentally and physically?
This time of year can be extra challenging for everyone to stay proactive about their health and we know how important it is to set aside time for YOU!.
Kirsten will be offering 20% off your first appointment until the end of March to help you heighten your energy, maintain a positive mindset and connect with yourself on a deeper level.
She uses Craniosacral Therapy and Reiki techniques to relax the central nervous system and open space for nourishing fluids and energy to flow through the body again.
Book with Kirsten any Monday from 11am-7pm and feel warm from the inside out!
1 2515 hours ago
When you have pain, directing a treatment plan only where you feel it is usually not the most effective.
One of the tools Shun uses with his clients to determine the best plan is a Selective Functional Movement Assessment (SFMA).
SFMA uses full body movements patterns to test the quality of someones movement to identify their dysfunction versus how many repetitions they can perform.
If you're doing the right exercise for your problem, but moving improperly, you won't improve your pain regardless of load or speed.
Is SFMA something you'd like to try?
1 3515 hours ago
••• SPOTTED with the SIGN••• Ready, set, GO!!! Take a pic with this sign. Post it! Tag it! #FebFocus2019#JMorrisAT Each post earns $5 off next appointment 😀till midnight Feb 28th
Last chance Squamish! My intro offer is about to run out. Offer includes three treatments. Link in bio. Call for a free consultation to see if my approach can help you.
What clients are saying: “Isabel has helped permanently relieve chronic pain I’ve had for years. She’s kind, skilled, approachable, and positive. Go see her if you’re ready for long lasting change in your body”
💥ATTENTION BELLEVILLE💥 PhysioHouse has just added a new member to the team. Athletic therapist Shawn Winters has started offering his services. Shawn currently works in the sports scene year-round in the Quinte region. 🏒He’s the Assistant Athletic Therapist for the Belleville Sens and the 🏈Head Athletic Therapist for the Quinte Skyhawks football program. 🥍He has done work with professional lacrosse, Red Bull athletes and amateur MMA fighters. Think you might need some of this guys expertise? BOOKING SPACE IS NOW OPEN #physiohouse#belleville#athletictherapy#rehab#physiotherapy#chiropractic#massagetherapy
Mobility Day 15! Monday Feb 18th.
Active hip sequence! Standing figure 4 on rig 1min/side, alternating standing quad stretch 2mins, Alt. hamstring swipes 2mins, Alt. Groin stretch 2mins. 8mins total.
Keep all of these movements as active stretches, don't hold for more the 2-3 sec in any one position. Have fun!
Cillian will be back with us in the clinic this Saturday and has a limited number of appointments available for sports massage. As well as helping to treat your current strains and tension, sports massage is a really effective way to prevent future injuries.⠀
Book online via our website now or drop us a message to reserve your appointment!⠀
Who doesn’t enjoy a long weekend?! Take some time for yourself today to get outside in the warmer weather and de-stress before going back to work. .
Looking to make an appointment for this week? Becky won’t be in the clinic until Wednesday and currently there is only one opening Wednesday morning. Call the clinic (204-960-9246) or go online (hekla.janeapp.com) to snag that last appointment!
What’s better then biking???Cross-country skiing! 🤘🏔
Because it helps with our biking 🚴. Every time we cycle we put our body under load of the anterior chain. That means that our bodies are in a flexion for the majority of the time. Cross country skiing is such a beautiful cross-training tool for cyclists who retire their bikes in the winter. This is what we call a posterior chain sport. By extending our legs, arms and keeping our back nice and straight helps to counteract those chronically shortened hip flexors in the summer. Not to mention it’s gentle on the knees, ankles, back and neck. It also is a great way to keep up your metabolic conditioning so your rides in the summer can soar on! Gear up and get outside!
Happy Family Day Everyone! We hope you’re all being active with those you love today! 🥰
Special thanks again to all who helped us (so many not pictured you know who you are!) bring DEL.FIT to life, you’re all a part of our family and we love you! 🏋🏼♀️
Knee pain is thought to be primarily associated with specific quadriceps muscle weakness or fatigue especially in the vastus medialis obliquus (VMO). The VMO is involved in knee extension, along with the other muscles which make up the quadriceps muscle.The VMO also contributes to correct tracking of the patella. Misfiring and fatiguing of the VMO causes mal-tracking of the patella and subsequent damage to surrounding structures creating increased force on the knees, often resulting in injuries such as patellofemoral pain syndrome, anterior cruciate ligament rupture, chondromalacia, and tendinitis. The following exercises are great for activating and eccentrically strengthening the VMO while subsequently firing the core and glutes (both of which when weak can increase likelihood of knee injury). VMO Lean Backs - Use chairs(I replaced chairs with Swiss balls) for support
- You may want to place a pillow or rolled up mat under your knee
- In a lunge position angle your back lower leg inward until your ankle is directly behind your other ankle
- Lean back until you feel tension in your VMO
- Make sure hips remain forward facing and spine vertical
- Common mistakes include leaning forward or rotating hips
Swiss Ball Split Squat with VMO Tapping
- Place back foot/lower ankle on Swiss ball
- Lower slowly into single leg squat while tapping the VMO to increase activation
- Make sure to keep hips forward and level with each other
Adding the Swiss ball to the second exercise allows for more hip freedom of movement and greater demand on the neuromuscular system. #vmo#vastusmedialis#neuromusculartherapy#athletictherapy#halifax#kneerehab#injuryprevention#injuryrehabilitation#chondromalaciapatella#patellartendonitis#patellofemoralpainsyndrome#aclrecovery#quadriceps
How dedicated are these two?! My clients off enjoying their vacation in mexico and still sticking to their strength program 💪!
Have you or anyone you know experienced pain in the arch of the foot and base of the heel? Feel like you’re walking on pins when you get out of bed in the morning or after a run? If you’ve been struggling with this painful and persistent condition, or if you are on your feet every day and want to learn how to avoid common foot issues, then visit us at Integrative Movement at @theyogabarre this Saturday, Feb. 23rd at 11:45am for a 1-hour workshop on plantar fasciitis. This workshop will be led by Certified Athletic Therapist, kinesiologist and triathlete Olivia Tefft, and will be education and movement focused, so come prepared to stretch your mind and body. DM us here or email [email protected] to register!
💡 It’s true - being aware of your alignment may prevent injuries. There are different precursors to different injuries. 🤔Did I know that my q-angle would predispose me to ACL tears when I was 21? No. What’s the q-angle anyways? 🤷🏻♀️
The q-angle is the angle created from the line of your hip to quad and the line through your shin bone/tibial tuberosity.
The shear force placed on your knee is greater the greater the angle. (Women typically have wider hips, thus giving us a higher chance of tearing our ACL among other reasons 🤦🏻♀️) 👎🏻
🦵🏼Joints are much more stable when they are stacked directly on top of each other.
My job as an Athletic therapist is to be a detective🕵🏻♀️ of your joint alignment and biomechanical function. It’s important to fix these dysfunctions to create better movement patterns. ❌➡️✅
Your arch is also a player in absorbing impact and where the impact transfers up the chain🦶🏻👣 Our body is made of connected bones, joints, muscles, tendons, and fascia that may cause a chain reaction. When there is a weak link the joint or muscles can be compromised above or below it. ⛓
FLEXIBILITY✨ Levator Scapulae Stretch
Most of us are familiar with the levator scapulae stretch! People will often refer to the back of the neck just above the angle of the shoulder blade and say they feel a “ball or knot” in that region.
This is because the muscle itself is a scapula elevator and a downward rotator. It also assists with neck sidebend, rotation and extension.
People who work at computers or look down at their phones a lot (you know who you are folks 🤷🏻♀️) will often suffer from this muscle being over active trying to pull your head back into alignment.
So for the stretch, my favourite tip is to use the hand as an anchor under a chair and traction the arm down while you tuck your chin down and rotating & sidebend the head away. The opposite hand can be placed on the head for added stretch if needed!
Questions? Comments? Give it a try and let me know how it goes!
12 2738:03 PM Nov 29, 2018
Mobility ✨ Hip Mobility Exercises!
Here are 2 hip mobility exercises that I love to work on and prescribe to my clients to help them decrease stiffness in their hips and often pain/stiffness that refers up to the low back. The hips (aka Coxofemoral Joints) function to support our body weight and transmit forces up and down the body. These exercises work both hip internal and external rotation which I find are lacking in many people!
Give them a try and let me know what you think 😊!
50 17003:24 AM Sep 23, 2018
MIND YOUR POSTURE! – Neck pain, shoulder pain & muscle imbalances .
Prolonged periods in poor posture, such as slouching – shoulders forward, head pointing can result in shoulder pain or chronic neck pain. It is common in sedentary lifestyles i.e. sitting at a computer screen all day and deconditioning can lead to the muscle imbalances shown. .
SHOULDER PAIN - There is a close relationship between scapular (shoulder blade) dyskinesis (poor movement) and multiple glenohumeral joint (shoulder) injuries. This can result from changes in your static and dynamic posture. It can result in changes in muscle activity, timing and recruitment order. .
NECK PAIN – Poor posture can lead to decreased activity of deep cervical flexors (less active and delayed), decreased proprioception and decreased movement (flexion). .
Most commonly in shoulder pain states, particularly during shoulder movement; muscle activity of the serratus anterior and lower trap decreases, and upper traps activity goes up (Smith et al 2009, Ludewig and Cook 2000). Neck pain results in decreased deep cervical flexor muscle activity. .
REHAB: correct your faulty static posture! Shoulders back, chest out, tuck chin in – if unable to GET in this position, work on increasing muscle length. If unable to STAY in this position – work on muscle endurance. Next, correct dynamic postural control. Finally, normalise muscle function – correct muscle lengths & activity, and work on strengthening muscles, such as lower traps and serratus anterior.
6 1536:08 PM Nov 22, 2018
Stability ✨ A simple shoulder stability exercises to help you reduce that strain and stiffness in your upper neck and back!
I think almost everyone at some point has or will suffer from neck tightness or spasm and this is largely due to the increase use in technology 📲!
If you’re unfamiliar with the term “Scapular Retraction” all it means is to bring the shoulder blade backwards (think of putting them into your back pockets!)
This exercise will help you reduce the strain on your neck and help you retrain those stabilizers so you can get back to feeling better and moving better!
Give them a try and let me know what you think 😊!
STABILITY✨ SINGLE LEG AIRPLANE W/ FOAM ROLLER
Single leg stability is an area that a lot of us could really work on! Being able to control the trunk and pelvis on one leg is crucial for athletic performance and being able to prevent injuries on a daily basis.
In the video I’m using a foam roller on my foot which can be used by pushing it back (engaging the Lats and Core) to guide the body into the correct position, making sure you don’t flex through the back or cut the back leg extension short. This one works super well for people who have good overall balance but haven’t grooved the deadlift motion fully!
Give it shot and let me know how it goes!
18 3332:07 AM Nov 17, 2018
🔥BODY CONTROL AND STABILITY 🔥 .
⚡️Here’s a nice one on the classic “bird dog.” ✔️. In these I incorporate self-dynamic movements to create more of a stability challenge and some resistance to to the mix. .
😈Starting off with resisted bird dog. This was a lot more challenging than I anticipated, but when I tried it it was super hard to keep stiff/maintain control over my body. Keeping stiffness in my core and awareness of movement at my low back was key with this one.
⚡️Next up: bird dog with UE and LE self perturbations. Moving the extremity in the extended position of the movement + maintaining stability could be quite a challenge. But again, like with everything, depends on the intensity/effort of how its done. .
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