Tips for Better Running

Physiotherapy Tips for Better Running

tips for running victoria bcDistance running can be a surprisingly complicated sport. In this article, we offer some words of wisdom from our Shelbourne Physiotherapists to help you get the most out of your training and avoid injuries. 

 Choose your running shoes carefully:

Repeated stress from running long distances will show up any biomechanical flaws in your body relatively quickly. Choosing the wrong shoes can exacerbate an existing problem causing pain and injury. Your Victoria Shelbourne Physiotherapist can guide you on what style of shoe will best suit you.

 Don’t neglect your upper body:

While running can appear to be a purely leg based activity, increasing the strength and mobility of your upper body can have a surprisingly large impact on your posture, running style, breathing and overall performance.

 Find time to train strength as well as endurance:

Your body is great at finding ways to compensate for weak muscles, however, over time this can lead to overuse injuries of tendons and muscles. Identifying any areas of weakness early and specifically strengthening these muscles can both improve your running and help keep you injury-free.

 Pace your progress: 

Entering an event is a great way to set a specific goal and keep you motivated. While trying to increase distances and speed, it is easy to forget to include rest days as a part of your routine. Your body needs time to recover and restore itself, just as much as the active portions of your training program.

Increasing your speed and distances gradually also allows your body to adapt to new demands without breaking down.

 Enjoy your training and listen to your body:

Your body will guide you as to when you need to rest and when you can push a little further. Training will be more enjoyable when you are well-rested and pain-free. Most importantly, if you are able to enjoy your runs, this will help you maintain motivation over a longer period of time, so you can continue for many years to come.

 Ask your Shelbourne Physiotherapist for more tips on how to reach your running goals while staying injury-free. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for assessment of your individual condition.

 

Shelbourne Physiotherapy, Pilates & Massage is a locally owned health company with locations in beautiful Victoria & Saanich, British Columbia. Our clinics offer Physiotherapy, IMS (Intramuscular Stimulation) & Dry Needling, Kinesiology, Athletic Therapy, Exercise Rehabilitation, Massage Therapy, Sports Rehabilitation, Pelvic Floor Pilates Classes and ResearchPost-Operative Rehabilitation, Vestibular, Dizziness & Balance Rehabilitation, Women’s health (peri-partum and incontinence), Acupuncture, Victoria Dizziness Clinic, Scoliosis Treatment,  Clinical Osteofit Classes, Osteoporosis TreatmentVictoria Pelvic Floor Clinic, Real Time Ultrasound, Arthritis and Osteoarthritis Treatment, Electrical Modalities, Pelvic Floor Physio, Pelvic Pain Physiotherapy, Incontinence Treatment, Thoracic Ring Approach Physiotherapy TreatmentSports Physiotherapy, Chronic Pain Treatment,  Shockwave Therapy (ESWT),  Yoga, Yogalates, Saanich PhysiotherapyPolestar Pilates, Stott Pilates, Clinical Pilates, Scoliosis Treatment, Kinetic Link Training KLT and Custom Knee Bracing, Physiocanhelp.ca.

Our clinics are approved providers for WorksafeBC (WCB) Physiotherapy and ICBC Physiotherapy, Kinesiology & Rehabilitation. We are proud members of the Canadian Physiotherapy Association (CPA), the Canadian Academy of Manipulative Therapy(CAMPT), Sport Physiotherapy Canada, SportmedBC, British Columbia Association of Kinesiologists (BCAK), Canadian Society for Exercise Physiology (CSEP), Vestibular Disorders Association, ISST International Schroth 3D Scoliosis TherapyInternational Society for Medical Shockwave Treatment (ISMST), Think Local Victoria, Canadian Federation of Independent Business(CFIB),  the Orthopaedic Division of the CPA and the Physiotherapy Association of British Columbia (PABC) We have a clinic located in Saanich

Shelbourne Physiotherapy staff provide clinical instruction at our Victoria Clinic for students in the UBC Faculty of Medicine. We are an accredited facility for UBC Dept. of Physical Therapy Student Practicums.

Our SaanichVictoria Physiotherapy clinics are modern and provide a relaxed healing atmosphere with private rooms available. Many Physiotherapy clinics in Victoria work out of a single room or a basement that does not offer the equipment, resources or space to help you recover properly. Our convenient locations make our clinics easy to access from all the neighbourhoods of Victoria, Saanich, Esquimalt and Oak Bay such as Dockside GreenFairfield, James Bay, Oaklands, Fernwood, Harris Green, Jubilee, Hillside QuadraGonzales, Rockland, Gordon Head, Cadboro Bay, Uplands, Downtown Victoria, Cordova Bay, Arbutus, Camosun College Lansdowne Campus and the Songhees. We offer appointment times ranging from 7:00AM to 7:00PM for your convenience. Our Multidisciplinary Health Clinic is located right across the street from the Hillside Shopping Centre. we share a building with the Shelbourne Medical Centre which has a walk in clinic and many great General Practitioners.

Think Local First Shelbourne PhysiotherapyWe are a friendly, local Victoria & Saanich owned and community based health company designed to meet your individual needs. Our mission is to provide Physiotherapy and related services to the communities of Victoria, Saanich, Oak Bay, Victoria West and Esquimalt and help keep these residents active and healthy. We strive to creatively and professionally maximize client functioning and promote life-long wellness.

Our experienced and dedicated evidence based Health Care Professionals include Victoria & Saanich Physiotherapists Penny Salmas, Jennifer Kolot, Mark Gottfried, Christine CarratNicole Gill, Mohsen Mirzaie, Robyn Elliot, Holly Mallari,  Elyse NieuwoldMeena Sran, Phil Lawrence, Jessica Shave, Cody McEvay, Kathy Murdoch,  Ruan Le Roux, Nina Bai, Kira Crover, Hilary Beck, Shannon Huff, Michael Richards and Blair Braz. Our experienced Victoria BC Kinesiologists include Larry MuirTegan JohnsonHeidi Nottelman,  Our experienced Victoria & Saanich BC Registered Massage Therapists include Taryn Krizan, Selena Curvelo, Jennifer KoebernickKathy Pantalon, T’airah Bowker RMTMolly Scott, Jessica Bundy RMT, Laura Jones and Rebekah Neubert. Our Victoria Athletic Therapists are Tegan Johnson and Cheryl Mah. Our Certified Victoria Pilates and Yoga Instructors include Chantelle Shah-Poulin, Lisa HostmanDanielle O’Reilly, Stephanie Cadman &  Chris Csak. Renowned Victoria Physiatrist Paul Winston practices at our clinic.

Muscle Trigger Points

Muscle Trigger Points

 

What Are Muscular Trigger Points?

Muscular trigger points are better known to most of us as muscle knots and can feel like painful, hard lumps located inside our muscles. These knots can both be painful to touch and refer pain into surrounding areas. It is thought that trigger points form when a portion of muscle contracts abnormally, compressing the blood supply to this area, which, in turn, causes this part of the muscle to become extra sensitive.  A trigger point in a muscle can cause strain and pain throughout the muscle. When this muscle pain persists and worsens doctors call it myofascial pain syndrome. Trigger points are a common source of pain around the neck, shoulders, hips and lower back.

What Causes Muscle Trigger Points?

muscle knot victoria bcMany factors can cause trigger points to develop; repeated stress, injuries, overuse and excessive loads are common examples. Inflammation, stress, nutritional deficiencies and prolonged unhealthy postures may also contribute to the formation of these painful areas. Generally speaking, muscular overload, where the demands placed on the muscle mean that the fibres are unable to function optimally, is thought to be the primary cause of trigger points. This is why you might notice trigger points in weaker muscles or after starting a new training program.

Signs and Symptoms of Muscular Trigger Points

Pain caused by trigger points can often be mistaken for joint or nerve-related pain as it is often felt in a different location to the site of the trigger point. Trigger points feel like hard lumps in the muscles and may cause stiffness, heaviness, aching pain and general discomfort. They often cause the length of the affected tissues to shorten, which may be why trigger points can increase the symptoms of arthritis, tennis elbow, tendonitis and bursitis.

How Can Shelbourne Physiotherapy Help Muscle Trigger Points and Muscle Knots?

online physio victoria bcYour Shelbourne Physiotherapist will first assess and diagnose trigger points as the source of your pain. If they feel that treatment will be beneficial, there are a variety of techniques that can help, including intramuscular Stimulation (IMS), dry needling, manual therapy, electrical stimulation, Shockwave Therapy, mechanical vibration, stretching and strengthening exercises. While these techniques may be effective in treating trigger points, it is important to address any biomechanical faults that contribute to their development.

Your Victoria Shelbourne Physiotherapist is able to identify causative factors such as poor training technique, posture and biomechanics and will prescribe an exercise program to address any muscle weaknesses and imbalances.  If you have any questions about how trigger points and muscle knots might be affecting you, don’t hesitate to ask your Victoria Physiotherapist.

The information in this article is not a replacement for proper medical advice. Always see a professional Shelbourne Physiotherapist for an assessment of your condition. 

Shelbourne Physiotherapy, Pilates & Massage is a locally owned health company with locations in beautiful Victoria & Saanich, British Columbia. Our clinics offer Physiotherapy, IMS (Intramuscular Stimulation) & Dry Needling, Kinesiology, Athletic Therapy, Exercise Rehabilitation, Massage Therapy, Sports Rehabilitation, Pelvic Floor Pilates Classes and ResearchPost-Operative Rehabilitation, Vestibular, Dizziness & Balance Rehabilitation, Women’s health (peri-partum and incontinence), Acupuncture, Hydrotherapy, Scoliosis Treatment,  Clinical Osteofit Classes, Osteoporosis TreatmentAquatherapy, Pool Therapy, Real Time Ultrasound, Arthritis and Osteoarthritis Treatment, Electrical Modalities, Pelvic Floor Physio, Pelvic Pain Physiotherapy, Incontinence Treatment, Thoracic Ring Approach Physiotherapy TreatmentSports Physiotherapy, Chronic Pain Treatment,  Shockwave Therapy (ESWT), Aquatic Therapy, Yoga, Yogalates, Saanich PhysiotherapyPolestar Pilates, Stott Pilates, Clinical Pilates, Scoliosis Treatment, Kinetic Link Training KLT and Custom Knee Bracing, Physiocanhelp.ca.

Our clinics are approved providers for WorksafeBC (WCB) Physiotherapy and ICBC Physiotherapy, Kinesiology & Rehabilitation. We are proud members of the Canadian Physiotherapy Association (CPA), the Canadian Academy of Manipulative Therapy(CAMPT), Sport Physiotherapy Canada, SportmedBC, British Columbia Association of Kinesiologists (BCAK), Canadian Society for Exercise Physiology (CSEP), Vestibular Disorders Association, ISST International Schroth 3D Scoliosis TherapyInternational Society for Medical Shockwave Treatment (ISMST), Think Local Victoria, Canadian Federation of Independent Business(CFIB),  the Orthopaedic Division of the CPA and the Physiotherapy Association of British Columbia (PABC) We have a clinic located in Saanich

Shelbourne Physiotherapy staff provide clinical instruction at our Victoria Clinic for students in the UBC Faculty of Medicine. We are an accredited facility for UBC Dept. of Physical Therapy Student Practicums.

Our Saanich & Victoria Physiotherapy clinics are modern and provide a relaxed healing atmosphere with private rooms available. Many Physiotherapy clinics in Victoria work out of a single room or a basement that does not offer the equipment, resources or space to help you recover properly. Our convenient locations make our clinics easy to access from all the neighbourhoods of Victoria, Saanich, Esquimalt and Oak Bay such as Dockside GreenFairfield, James Bay, Oaklands, Fernwood, Harris Green, Jubilee, Hillside QuadraGonzales, Rockland, Gordon Head, Cadboro Bay, Uplands, Downtown Victoria, Cordova Bay, Arbutus, Camosun College Lansdowne Campus and the Songhees. We offer appointment times ranging from 7:00AM to 7:00PM for your convenience. Our Multidisciplinary Health Clinic is located right across the street from the Hillside Shopping Centre. we share a building with the Shelbourne Medical Centre which has a walk in clinic and many great General Practitioners.

Think Local First Shelbourne PhysiotherapyWe are a friendly, local Victoria & Saanich owned and community based health company designed to meet your individual needs. Our mission is to provide Physiotherapy and related services to the communities of Victoria, Saanich, Oak Bay, Victoria West and Esquimalt and help keep these residents active and healthy. We strive to creatively and professionally maximize client functioning and promote life-long wellness.

Our experienced and dedicated evidence based Health Care Professionals include Victoria & Saanich Physiotherapists Penny Salmas, Jennifer Kolot, Mark Gottfried, Christine CarratNicole Gill, Mohsen Mirzaie, Robyn Elliot, Holly Mallari,  Elyse NieuwoldMeena Sran, Phil Lawrence, Jessica Shave, Cody McEvay, Kathy Murdoch,  Ruan Le Roux, Nina Bai, Kira Crover, Hilary Beck, Ignacio Parodi and Blair Braz. Our experienced Victoria BC Kinesiologists include Kira CroverHeidi Nottelman,  Our experienced Victoria & Saanich BC Registered Massage Therapists include Taryn Krizan, Selena Curvelo, Jennifer KoebernickKathy Pantalon, T’airah Bowker RMTMolly Scott, Jessica Bundy RMT, Laura Jones and Rebekah Neubert. Our Victoria Athletic Therapists are Tegan Johnson and Cheryl Mah. Our Certified Victoria Pilates and Yoga Instructors include Chantelle Shah-Poulin, Lisa HostmanDanielle O’Reilly, Stephanie Cadman &  Chris Csak,

Tips for Delayed Onset Muscle Soreness (DOMS)

Tips For Beating Post Workout Soreness (DOMS)

Nothing can ruin your enthusiasm for a new workout program faster than the pain and stiffness that sneaks up on you the day after. This delayed reaction from your muscles, known as DOMS or delayed onset muscle workout soreness, has affected almost all of us at one time or another. While there is no sure-fire cure or prevention for DOMS, here are a few tips to help reduce your symptoms next time you hit the gym

  • muscle sorenessUnderstand what Muscle Soreness (DOMS) is. 

DOMS is thought to be a result of micro tears in the muscle tissues during eccentric exercises in particular. While DOMS is not a sign of a serious injury and usually goes away on its own within 48 hours, it can be very uncomfortable and be a deterrent to continue exercising. It can also leave you at a higher risk of injury, and for athletes who are competing in a tournament and need to recover quickly, DOMS can be particularly problematic.

  • sore musclesWarm-up and cool-down.  

By taking the time to let your muscles warm-up, your muscles can operate at maximum flexibility and reducing the tension on muscle tissues during exercise. A cool-down allows effective blood flow to muscles after exercise, so that any waste products such as lactic acid and calcium can flow back into the bloodstream rather than staying in the muscle tissues.

  • Get a Professional Massage or use a foam roller

By massaging tight and sensitive muscles, you can improve blood flow and promote tissue healing and reduce pain. Both Massage Therapy and foam rolling can help to relax tight muscles and enhance tissue recovery in the first 24-48 hours.

  • Stay hydrated.

Keeping hydrated allows your body to remove waste, stay flexible, and help tissues heal optimally. The trick is to maintain hydration throughout your day, not just when it’s time to exercise. It’s also essential not to wait until you are thirsty, as you could also already dehydrated at this point.

Other advice includes gentle exercise, such as 20 minutes on a stationary bike, and mild stretching. If you are particularly brave, ice baths have recently been shown to have mild benefits in pain reduction and ingesting caffeine before exercise has been shown to reduce Delayed Onset Muscle Soreness (DOMS), however it is important to consult your GP first to ensure this is a safe option for you.

Shelbourne Physiotherapy, Pilates & Massage is a locally owned health company with locations in beautiful Victoria & Saanich, British Columbia. Our clinics offer Physiotherapy, IMS (Intramuscular Stimulation) & Dry Needling, Kinesiology, Athletic Therapy, Exercise Rehabilitation, Massage Therapy, Sports Rehabilitation, Pelvic Floor Pilates Classes and ResearchPost-Operative Rehabilitation, Vestibular, Dizziness & Balance Rehabilitation, Women’s health (peri-partum and incontinence), Acupuncture, Hydrotherapy, Scoliosis Treatment,  Clinical Osteofit Classes, Osteoporosis TreatmentAquatherapy, Pool Therapy, Real Time Ultrasound, Arthritis and Osteoarthritis Treatment, Electrical Modalities, Pelvic Floor Physio, Pelvic Pain Physiotherapy, Incontinence Treatment, Thoracic Ring Approach Physiotherapy TreatmentSports Physiotherapy, Chronic Pain Treatment,  Shockwave Therapy (ESWT), Aquatic Therapy, Yoga, Yogalates, Saanich PhysiotherapyPolestar Pilates, Stott Pilates, Clinical Pilates, Scoliosis Treatment, Kinetic Link Training KLT and Custom Knee Bracing, Physiocanhelp.ca.

Our clinics are approved providers for WorksafeBC (WCB) Physiotherapy and ICBC Physiotherapy, Kinesiology & Rehabilitation. We are proud members of the Canadian Physiotherapy Association (CPA), the Canadian Academy of Manipulative Therapy(CAMPT), Sport Physiotherapy Canada, SportmedBC, British Columbia Association of Kinesiologists (BCAK), Canadian Society for Exercise Physiology (CSEP), Vestibular Disorders Association, ISST International Schroth 3D Scoliosis TherapyInternational Society for Medical Shockwave Treatment (ISMST), Think Local Victoria, Canadian Federation of Independent Business(CFIB),  the Orthopaedic Division of the CPA and the Physiotherapy Association of British Columbia (PABC) We have a clinic located in Saanich

Shelbourne Physiotherapy staff provide clinical instruction at our Victoria Clinic for students in the UBC Faculty of Medicine. We are an accredited facility for UBC Dept. of Physical Therapy Student Practicums.

Our Saanich & Victoria Physiotherapy clinics are modern and provide a relaxed healing atmosphere with private rooms available. Many Physiotherapy clinics in Victoria work out of a single room or a basement that does not offer the equipment, resources or space to help you recover properly. Our convenient locations make our clinics easy to access from all the neighbourhoods of Victoria, Saanich, Esquimalt and Oak Bay such as Dockside GreenFairfield, James Bay, Oaklands, Fernwood, Harris Green, Jubilee, Hillside QuadraGonzales, Rockland, Gordon Head, Cadboro Bay, Uplands, Downtown Victoria, Cordova Bay, Arbutus, Camosun College Lansdowne Campus and the Songhees. We offer appointment times ranging from 7:00AM to 7:00PM for your convenience.Our Multidisciplinary Health Clinic is located right across the street from the Hillside Shopping Centre. we share a building with the Shelbourne Medical Centre which has a walk in clinic and many great General Practitioners.

Think Local First Shelbourne PhysiotherapyWe are a friendly, local Victoria & Saanich owned and community based health company designed to meet your individual needs. Our mission is to provide Physiotherapy and related services to the communities of Victoria, Saanich, Oak Bay, Victoria West and Esquimalt and help keep these residents active and healthy. We strive to creatively and professionally maximize client functioning and promote life-long wellness.

Our experienced and dedicated Health Care Professionals include Victoria & Saanich Physiotherapists Penny Salmas, Jennifer Kolot, Mark Gottfried, Christine CarratNicole Gill, Mohsen Mirzaie, Meena Sran, Phil Lawrence, Jessica Shave, Cody McEvay, Kathy Murdoch,  Ruan Le Roux, Nina Bai, Seung Bai, Kira Crover,  Sarah HubbsMary-Anne Levson, Ignacio Parodi,  Hilary Beck, Ignacio Parodi and Blair Braz. Our experienced Victoria BC Kinesiologists include Kira CroverHeidi Nottelman,  Our experienced Victoria & Saanich BC Registered Massage Therapists include Taryn Krizan, Selena Curvelo, Jennifer KoebernickKathy Pantalon, T’airah Bowker RMTMolly Scott, Jessica Bundy RMT, Laura Jones and Rebekah Neubert. Our Victoria Athletic Therapists are Tegan Johnson and Cheryl Mah. Our Certified Victoria Pilates and Yoga Instructors include Chantelle Shah-Poulin, Lisa HostmanDanielle O’Reilly, Stephanie Cadman &  Chris Csak,

Shoulder Dislocations

Shoulder Dislocations

The shoulder is a fascinating joint with incredible flexibility. It is connected to the body via a complex system of muscles and ligaments. Most of the other joints in the body are very stable, thanks to the structure of the bones and ligaments surrounding them. However, the shoulder has so much movement and flexibility that stability is reduced to allow for this. Unfortunately, this increased flexibility means that the shoulder is more vulnerable to joint dislocations. It is common and there are over 10,000 cases of shoulder dislocations per year in Canada.

What is a Shoulder Dislocation and how does it happen? 

dislocated shoulder Victoria bcAs the name suggests, a dislocated shoulder is where the head of the upper arm moves out of its normal anatomical position to sit outside of the shoulder socket joint.

The shoulder joint is a ball in socket joint and is the most mobile joint in the human body. The socket, however, is quite shallow which means that the ball can come out of the socket- this is called dislocation. 90% of the time, Shoulder dislocations happen out of the front of the socket, usually, after a fall or a tackle while participating in a sporting activity. Once a shoulder dislocates once, it can come out of the socket more easily. This can lead to frequent dislocations. When the shoulder dislocates out the front, there is usually a tear in the cartilage bumper of the shoulder called the “Labrum”. This Tear in the labrum is called a “Bankart tear” and the surgery to fix it is called a Bankart repair. The shoulder has the largest amount of motion of any joint in the body. This also means it can be unstable. Like all other joints, the shoulder has ligaments for support. However, muscles surrounding the shoulder need to play a key role in controlling the shoulder, particularly the rotator cuff.

sling for shoulder dislocationLess commonly, the shoulder can dislocate out of the back of the socket or move out the joint in multiple directions. Sometimes, the shoulder can be loose and come partially out of the joint, called a “subluxation”. The shoulder joint is the most frequently dislocated joint of the body. Because it moves in several directions, your shoulder can dislocate forward, backward or downward, completely or partially, though most dislocations occur through the front of the shoulder.

Some people have more flexible Joints than others and will, unfortunately, have joints that move out of position without much force. Other people might never dislocate their shoulders unless they experience a traumatic injury that forces it out of place. The shoulder can dislocate in many different directions, the most common being anterior or forwards. This usually occurs when the arm is raised and forced backward in a ‘stop sign’ position.

What to do if this happens

The first time a shoulder dislocates is usually the most serious. If the shoulder doesn’t just go back in by itself (spontaneous relocation), then someone will need to help to put it back in. This needs to be done by a professional as they must be able to assess what type of shoulder dislocation has occurred, and often an X-ray needs to be taken before the relocation happens.

A small fracture can actually occur as the shoulder is being put into place, which is why it is so important to have a professional perform the procedure with X-Ray guidance if necessary.

How can Physiotherapy help a Shoulder Dislocation?

Following a shoulder dislocation, your Victoria Shelbourne Physiotherapist can advise on how to allow the best healing for the shoulder. It is essential to keep the shoulder protected for a period to allow any damaged structures to heal as well as they can.

After this, a customized muscle-strengthening and stabilization program can begin. This is aimed at helping the muscles around the shoulder to provide further stability and prevent future dislocations.

The information in this article is not a replacement for proper medical advice. Always see a Shelbourne Physiotherapist for an assessment of your condition. 

Shelbourne Physiotherapy, Pilates & Massage is a locally owned health company with  locations in beautiful Victoria & Saanich, British Columbia. Our clinics offer Physiotherapy, IMS (Intramuscular Stimulation) & Dry Needling, Kinesiology, Athletic Therapy, Exercise Rehabilitation, Massage Therapy, Sports Rehabilitation, Pelvic Floor Pilates Classes and ResearchPost-Operative Rehabilitation, Vestibular, Dizziness & Balance Rehabilitation, Women’s health (peri-partum and incontinence), Acupuncture, Hydrotherapy, Scoliosis Treatment,  Clinical Osteofit Classes, Osteoporosis TreatmentAquatherapy, Pool Therapy, Real Time Ultrasound, Arthritis and Osteoarthritis Treatment, Electrical Modalities, Pelvic Floor Physio, Pelvic Pain Physiotherapy, Incontinence Treatment, Thoracic Ring Approach Physiotherapy TreatmentSports Physiotherapy, Chronic Pain Treatment,  Shockwave Therapy (ESWT), Aquatic Therapy, Yoga, Yogalates, Saanich PhysiotherapyPolestar Pilates, Stott Pilates, Clinical Pilates, Scoliosis Treatment, Kinetic Link Training KLT and Custom Knee Bracing, Physiocanhelp.ca.

Our clinics are approved providers for WorksafeBC (WCB) Physiotherapy and ICBC Physiotherapy, Kinesiology & Rehabilitation. We are proud members of the Canadian Physiotherapy Association (CPA), the Canadian Academy of Manipulative Therapy(CAMPT), Sport Physiotherapy Canada, SportmedBC, British Columbia Association of Kinesiologists (BCAK), Canadian Society for Exercise Physiology (CSEP), Vestibular Disorders Association, ISST International Schroth 3D Scoliosis TherapyInternational Society for Medical Shockwave Treatment (ISMST), Think Local Victoria, Canadian Federation of Independent Business(CFIB),  the Orthopaedic Division of the CPA and the Physiotherapy Association of British Columbia (PABC) We have a clinic located in Saanich

Shelbourne Physiotherapy staff provide clinical instruction at our Victoria Clinic for students in the UBC Faculty of Medicine. We are an accredited facility for UBC Dept. of Physical Therapy Student Practicums.

Our Saanich & Victoria Physiotherapy clinics are modern and provide a relaxed healing atmosphere with private rooms available. Many Physiotherapy clinics in Victoria work out of a single room or a basement that does not offer the equipment, resources or space to help you recover properly. Our convenient locations make our clinics easy to access from all the neighbourhoods of Victoria, Saanich, Esquimalt and Oak Bay such as Dockside GreenFairfield, James Bay, Oaklands, Fernwood, Harris Green, Jubilee, Hillside QuadraGonzales, Rockland, Gordon Head, Cadboro Bay, Uplands, Downtown Victoria, Cordova Bay, Arbutus, Camosun College Lansdowne Campus and the Songhees. We offer appointment times ranging from 7:00AM to 7:00PM for your convenience.Our Multidisciplinary Health Clinic is located right across the street from the Hillside Shopping Centre. we share a building with the Shelbourne Medical Centre which has a walk in clinic and many great General Practitioners.

Think Local First Shelbourne PhysiotherapyWe are a friendly, local Victoria & Saanich owned and community based health company designed to meet your individual needs. Our mission is to provide Physiotherapy and related medical services to the communities of Victoria, Saanich, Oak Bay, Victoria West and Esquimalt and help keep these residents active and healthy. We strive to creatively and professionally maximize client functioning and promote life-long wellness.

Our experienced and dedicated Health Care Professionals include Victoria & Saanich Physiotherapists Penny Salmas, Jennifer Kolot, Mark Gottfried, Christine CarratNicole Gill, Mohsen Mirzaie, Meena Sran, Phil Lawrence, Jessica Shave, Cody McEvay, Kathy Murdoch,  Ruan Le Roux, Nina Bai, Seung Bai, Kira Crover,  Sarah HubbsMary-Anne Levson, Ignacio Parodi,  Hilary Beck, Ignacio Parodi and Blair Braz. Our experienced Victoria BC Kinesiologists include Kira CroverHeidi Nottelman,  Our experienced Victoria & Saanich BC Registered Massage Therapists include Taryn Krizan, Selena Curvelo, Jennifer KoebernickKathy Pantalon, T’airah Bowker RMTMolly Scott, Jessica Bundy RMT, Laura Jones and Rebekah Neubert. Our Victoria Athletic Therapists are Tegan Johnson and Cheryl Mah. Our Certified Victoria Pilates and Yoga Instructors include Chantelle Shah-Poulin, Lisa HostmanDanielle O’Reilly, Stephanie Cadman &  Chris Csak,

Online Physiotherapy Booking

physiotherapy online

Click Here

Online Physiotherapy Booking Now available in Victoria

We are pleased to announce that convenient Online Physiotherapy, Massage Therapy, Kinesiology, Athletic Therapy  Booking is now available for most of our Victoria Physiotherapy Practitioners. ICBC Claims accepted!

Shelbourne Physiotherapy, Pilates & Massage is a locally owned health company with locations in beautiful Victoria & Saanich, British Columbia. Our clinics offer Physiotherapy, IMS (Intramuscular Stimulation) & Dry Needling, Kinesiology, Exercise Rehabilitation, Massage Therapy, Sports Rehabilitation, Post-Operative Rehabilitation, Vestibular, Dizziness & Balance Rehabilitation, Women’s health (peri-partum and incontinence), Acupuncture, Hydrotherapy, Scoliosis Treatment,  Clinical Osteofit Classes, Osteoporosis TreatmentAquatherapy, Pool Therapy, Real Time Ultrasound, Arthritis and Osteoarthritis Treatment, Electrical Modalities, Pelvic Floor Physio, Pelvic Pain Physiotherapy, Incontinence Treatment, Thoracic Ring Approach Physiotherapy TreatmentSports Physiotherapy, Chronic Pain Treatment,  Shockwave Therapy (ESWT), Aquatic Therapy, Yoga, Yogalates, Saanich PhysiotherapyPolestar Pilates, Stott Pilates, Clinical Pilates, PIlates Instructor Training in Victoria BCScoliosis Treatment and Custom Knee Bracing, Physiocanhelp.ca.

Our clinics are approved providers for WorksafeBC (WCB) Physiotherapy and ICBC Physiotherapy, Kinesiology & Rehabilitation. We are proud members of the Canadian Physiotherapy Association (CPA), the Canadian Academy of Manipulative Therapy(CAMPT), Sport Physiotherapy Canada, SportmedBC, British Columbia Association of Kinesiologists (BCAK), Canadian Society for Exercise Physiology (CSEP), Vestibular Disorders Association, ISST International Schroth 3D Scoliosis TherapyInternational Society for Medical Shockwave Treatment (ISMST), Think Local Victoria, Canadian Federation of Independent Business(CFIB),  the Orthopaedic Division of the CPA and the Physiotherapy Association of British Columbia (PABC) We have a clinic located in the Gordon Head Recreation Centre in Saanich

Shelbourne Physiotherapy staff provide clinical instruction at our Victoria Clinic for students in the UBC Faculty of Medicine. We are an accredited facility for UBC Dept. of Physical Therapy Student Practicums.

Our Victoria & Saanich Physiotherapy clinics are modern and provide a relaxed healing atmosphere with private rooms available. Many Physiotherapy clinics in Victoria work out of a single room or a basement that does not offer the equipment, resources or space to help you recover properly. Our convenient locations make our clinics easy to access from all the neighbourhoods of Victoria, Saanich, Esquimalt and Oak Bay such as Dockside Physiotherapy GreenFairfield, James Bay, Oaklands, Fernwood, Harris Green, Jubilee, Hillside QuadraGonzales, Rockland, Gordon Head, Cadboro Bay, Uplands, Downtown Victoria, Cordova Bay, Arbutus, Camosun College Lansdowne Campus and the Songhees. We offer appointment times ranging from 7:00AM to 7:00PM for your convenience.Our Multidisciplinary Health Clinic is located right across the street from the Hillside Shopping Centre. we share a building with the Shelbourne Medical Centre which has a walk in clinic and many great General Practitioners.

Think Local First Shelbourne PhysiotherapyWe are a friendly, local Victoria & Saanich owned and community based health company designed to meet your individual needs. Our mission is to provide Physiotherapy and related services to the communities of Victoria, Saanich, Oak Bay, Victoria West and Esquimalt and help keep these residents active and healthy. We strive to creatively and professionally maximize client functioning and promote life-long wellness.

Our experienced and dedicated Health Care Professionals include Victoria & Saanich Physiotherapists Penny Salmas, Jennifer Kolot, Mark Gottfried, Nicole Gill, Jenna Peters, Brad Curry, Andrew Mills, Meena Sran, Phil Lawrence, Jessica Shave, Kim Lobb, Kathy Murdoch, Laura Werner, Rosie Chamberlin, Ruan Le Roux, Nina Bai, Seung Bai, Eimear Brogan, Faralay Vander Schilden, Kira Crover,  Sarah HubbsIsaac Davies, Mary-Anne LevsonAlex Thompson , Victoria Pelvic Floor Physiotherapist Miriam Haistein,  Hilary Beck and Blair Braz. Our experienced Victoria BC Kinesiologists include Kira CroverHeidi Nottelman, Larry Muir, Radek WiecheckiLindsey Tabish and Madeline Juba. Our experienced Victoria & Saanich BC Registered Massage Therapists include Taryn Krizan, Selena Curvelo, Jennifer KoebernickKathy Pantalon, T’airah Bowker RMTMolly Scott, Jessica Bundy RMT and Rebekah Neubert. Our Certified Victoria Pilates and Yoga Instructors include Sharon McAuley, Dana Carter, Chris Csak, Alex ThompsonAmanda RostsHolly Newton, Regina Flueck, Rhiannon King and Jenny Stewart.

Shockwave Therapy (ESWT) in Victoria

SHOCKWAVE THERAPY IN VICTORIA BC

A revolutionary treatment for painless mobility

What Conditions Can Be Treated with Shockwave Therapy?

Shockwave TherapyShockwave Therapy Achilles Tendonitis can be used to treat a wide variety of musculoskeletal conditions, in particular, those involving areas where major connective tissue attaches to bone. Common sites that can be successfully treated are:

  • · Foot – Plantar Fasciitis & Achilles tendonitis
  • · Knee – Patellar tendonitis & shin pain
  • · Elbow – tennis or golfer’s elbow
  • · Shoulder – rotator cuff tendonitis & calcification
  • · Hip – trochanteric bursitis
  • · Muscles – various trigger points throughout the body

What are the Advantages?

online physiotherapy shockwave victoria bcShockwave therapy is a recent development that is used successfully by healthcare providers that specialize in musculoskeletal disorders. As compared to other treatment methods, the advantages are:

  • · Quickly reduces pain
  • · No medication is needed
  • · Avoids surgery
  • · No side effects
  • · No risk of allergies
  • · Accelerates healing
  • · Effective for chronic conditions
  • How does shockwave work?

Shockwaves accelerate the healing process by activating the body’s self-healing powers, particularly in cases where the body has been unable to do it on its own. It stimulates metabolism and enhances blood circulation which enables damaged tissue to regenerate and eventually heal.

Your therapist will apply shockwaves through a specially designed hand piece that produces strong energy pulses for short periods of time. The shockwave energy pulses are applied directly to the affected tissue areas in controlled procedure.

Shockwaves have a mechanical effect on the tissue. Pressure in the front of the shockwave is transmitted into the tissue, creating micro-cavitation bubbles that expand and burst into a resultant force.

This force penetrates tissue and stimulates cells in the body which are responsible for bone (osteoblast) and connective tissue (fibroblast) healing.

Research has also shown that Shockwave also breaks down calcium deposits.

What is the Success Rate of Shockwave Therapy?

After only 2-3 sessions, over 80% of patients report a significant reduction in pain.

  • · 90% improvement for plantar fasciitis (Journal of Orthopedic Research, 2005)
  • · 91% improvement for calcific tendonitis (Journal of American Medical Association, 2003)
  • · 77% improvement for tennis elbow (Journal of Orthopedics, 2005)

How Long Does a Shockwave Treatment Last?

The therapy session takes about 10-15 minutes depending on the disorder that is treated. In general, 3-5 sessions are necessary at weekly intervals.

Ask your doctor or Shelbourne Physiotherapist if your condition can be treated by Shockwave Therapy and book your treatment sessions today! Call us at 250-598-9828 or visit our website at www.shelbournephysio.ca

Shockwave Therapy in Victoria BC

3200 Shelbourne Street #100B Victoria, British ColumbiaV8P 5G8CA

Phone: 250-598-9828 Website: http://www.shelbournephysio.ca

Real Time Ultrasound

Real Time Ultrasound VictoriaShelbourne Physiotherapy now offers Real-Time Ultrasound imaging to assist the recovery and aid in the prevention of  pelvic floor problems. Our specially-trained Victoria Physiotherapists Penny Salmas and Holly Mallari can image the deep muscles in your  lower abdominal area and pelvis to check if they are working correctly or even working at all!

Its important to learn how to activate the inner unit of muscles in your tummy, back and pelvic floor that can be seen with Real Time Ultrasound (RTUS) to enhance core stability and improve motor control in any painful spine and pelvic conditions. Many chronic problems in the back and pelvis do not improve with treatment or exercises because the deep unit is either not working at all or people are exercising the wrong muscle group (outer unit), so they are exercising the wrong way!

Using the portable Real Time Ultrasound machine  your Shelbourne Physiotherapist can show you which muscles should be working and how to activate them correctly in Real-Time !! Its non-invasive, there is no radiation.

What is Real Time Ultrasound Physiotherapy?

The best way to activate the correct core stability muscles is to actually see them working on a real-time ultrasound scan. Yes, it’s just like seeing an unborn baby.

real time ultrasound VictoriaWhen we attempt to retrain your deep core stability muscle such as Transversus Abdominis (TA) or Multifidus (MF), being able to feel the muscle working is very important. Unfortunately, since the TA muscle is located deep in your abdomen and beneath two outer muscles, it can be quite hard to feel whether it is switching on or not. And, it’s almost impossible to detect whether the outer two muscles are working rather than the correct muscle.

This is where the ultrasound scanner comes into its own. The technique of Ultrasound Retraining, carried out with the guidance of a specially trained physiotherapist, enables you to quickly learn how to correctly contract your TA and MF.

The Real Time Ultrasound scanner provides you and your Shelbourne Physiotherapist with a video picture of your muscles working. This enables you to precisely match up what you think you feel with what is actually happening beneath your skin at that very moment.

This makes it much easier for you to correctly do your deep core stability exercises at home, which will quicken the solution to your pain.

Shelbourne Physiotherapy, Pilates & Massage is a locally owned health company with locations in beautiful Victoria & Saanich, British Columbia. Our clinics offer Physiotherapy, IMS (Intramuscular Stimulation) & Dry Needling, Kinesiology, Athletic Therapy, Exercise Rehabilitation, Massage Therapy, Sports Rehabilitation, Pelvic Floor Pilates Classes and ResearchPost-Operative Rehabilitation, Vestibular, Dizziness & Balance Rehabilitation, Women’s health (peri-partum and incontinence), Acupuncture, Hydrotherapy, Scoliosis Treatment,  Clinical Osteofit Classes, Osteoporosis TreatmentAquatherapy, Pool Therapy, Real Time Ultrasound, Arthritis and Osteoarthritis Treatment, Electrical Modalities, Pelvic Floor Physio, Pelvic Pain Physiotherapy, Incontinence Treatment, Thoracic Ring Approach Physiotherapy TreatmentSports Physiotherapy, Chronic Pain Treatment,  Shockwave Therapy (ESWT), Aquatic Therapy, Yoga, Yogalates, Saanich PhysiotherapyPolestar Pilates, Stott Pilates, Clinical Pilates, Scoliosis Treatment, Kinetic Link Training KLT and Custom Knee Bracing.

Our clinics are approved providers for WorksafeBC (WCB) Physiotherapy and ICBC Physiotherapy, Kinesiology & Rehabilitation. We are proud members of the Canadian Physiotherapy Association (CPA), the Canadian Academy of Manipulative Therapy(CAMPT), Sport Physiotherapy Canada, SportmedBC, British Columbia Association of Kinesiologists (BCAK), Canadian Society for Exercise Physiology (CSEP), Vestibular Disorders Association, ISST International Schroth 3D Scoliosis TherapyInternational Society for Medical Shockwave Treatment (ISMST), Think Local Victoria, Canadian Federation of Independent Business(CFIB),  the Orthopaedic Division of the CPA and the Physiotherapy Association of British Columbia (PABC) We have a clinic located in Saanich

Shelbourne Physiotherapy staff provide clinical instruction at our Victoria Clinic for students in the UBC Faculty of Medicine. We are an accredited facility for UBC Dept. of Physical Therapy Student Practicums.

Our Saanich & Victoria Physiotherapy clinics are modern and provide a relaxed healing atmosphere with private rooms available. Many Physiotherapy clinics in Victoria work out of a single room or a basement that does not offer the equipment, resources or space to help you recover properly. Our convenient locations make our clinics easy to access from all the neighbourhoods of Victoria, Saanich, Esquimalt and Oak Bay such as Dockside GreenFairfield, James Bay, Oaklands, Fernwood, Harris Green, Jubilee, Hillside QuadraGonzales, Rockland, Gordon Head, Cadboro Bay, Uplands, Downtown Victoria, Cordova Bay, Arbutus, Camosun College Lansdowne Campus and the Songhees. We offer appointment times ranging from 7:00AM to 7:00PM for your convenience. Our Multidisciplinary Health Clinic is located right across the street from the Hillside Shopping Centre. we share a building with the Shelbourne Medical Centre which has a walk in clinic and many great General Practitioners.

Think Local First Shelbourne PhysiotherapyWe are a friendly, local Victoria & Saanich owned and community based health company designed to meet your individual needs. Our mission is to provide Physiotherapy and related services to the communities of Victoria, Saanich, Oak Bay, Victoria West and Esquimalt and help keep these residents active and healthy. We strive to creatively and professionally maximize client functioning and promote life-long wellness.

Our experienced and dedicated evidence based Health Care Professionals include Victoria & Saanich Physiotherapists Penny Salmas, Jennifer Kolot, Mark Gottfried, Christine CarratNicole Gill, Mohsen Mirzaie, Robyn Elliot, Holly Mallari,  Elyse NieuwoldMeena Sran, Phil Lawrence, Jessica Shave, Cody McEvay, Kathy Murdoch,  Ruan Le Roux, Nina Bai, Kira Crover, Hilary Beck, Shannon Huff and Blair Braz. Our experienced Victoria BC Kinesiologists include Larry Muir Kira CroverHeidi Nottelman,  Our experienced Victoria & Saanich BC Registered Massage Therapists include Taryn Krizan, Selena Curvelo, Jennifer KoebernickKathy Pantalon, T’airah Bowker RMTMolly Scott, Jessica Bundy RMT, Laura Jones and Rebekah Neubert. Our Victoria Athletic Therapists are Tegan Johnson and Cheryl Mah. Our Certified Victoria Pilates and Yoga Instructors include Chantelle Shah-Poulin, Lisa HostmanDanielle O’Reilly, Stephanie Cadman &  Chris Csak. Renowned Victoria Physiatrist Paul Winston practices at our clinic.

Do not stretch before activity

stretching Physiotherapy VictoriaDo not Stretch before Strenuous Activity

Static stretching alone is not recommended as an appropriate form of warm-up, specially with people participating in events that require strength and explosive power, more so than endurance.
It loosens muscles and their accompanying tendons, making them less able to store energy and spring into action, like lax elastic waistbands in old shorts. The impact increases in people who hold individual stretches for 90 seconds or more. This effect is somewhat reduced when people’s stretches last less than 45 seconds.
In one study young, fit men performed standard squats with barbells. The volunteers could manage 8.3 percent less weight after the static stretching. They also reported that they felt less stable and more unbalanced after the stretching than when they did not stretch. Let our Victoria Physiotherapists at Shelbourne Physiotherapy show you the proper way to warm up before your specific activities.

So, what should I do, if I am not to stretch?

Dynamic warm Up

Dynamic warm Up

Warm-up dynamically, by moving the muscles that will be called upon in the workout. Jumping jacks and toy-soldier-like high leg kicks, for instance, prepare muscles for additional exercise way better than static stretching.

 

Physiotherapist Victoria BC Stretching Advice

308-1175 Cook Street
Victoria,
British Columbia
V8V 4A1
CA

Phone: 250-381-9828
Website: physiotherapy victoria

What are Shin Splints and how do I prevent them?

What are Shin Splints and how do I prevent them?

Shin SplintsOur Victoria Physiotherapists  can help you get relief from your running injuries. Shin Splints are an inflammatory condition of the front part of the tibia and refers to the pain in the shins located in the front of the lower legs. Shin Splints can be quite common in athletes who do stop start sports such as tennis, soccer, basketball or squash, as well as runners who run too much on hard surfaces overloading the tendons and muscles in the lower leg

Shin Splints have two main causes:

1.Excessive impact on the muscle
2.Exerting extensive pressure on the lower leg muscles

To prevent getting Shin Splits from reoccurring take these tips:

1. Stretch your Achilles – Stand in front of a step or an elevated surface and place the ball of your right foot on the edge of the step. An Achilles stretch lengthens the tendons and muscles on the back of your leg. Repeat 3 x on each side.
2. Stretch your Gastrocnemius (calf muscle) – Stand in front of a wall and extend your arms to rest your hands against the wall. Step your right leg back with your heel on the ground. Your left leg should be bent. Repeat 3 x on each side. It is important to keep your tendons and muscles flexible and strong – you must stretch everyday.
3. Wear correct shoes for your specific foot type, especially if you are a regular runner. Have 2 different pair of runners, and alternate wearing them to vary the stresses on your legs.
4. Avoid hills and excessively hard surfaces to prevent recurrence.
5. Visit Shelbourne Physiotherapy for an assessment by an experienced Physiotherapist. Treatment may include manual therapy, ultrasound, Acupuncture, dryneedling or intramuscular stimulation (IMS), exercise prescription and appropriate strengthening and stretching routines.

If you have Shin Splints, to raise your chances of full recovery it is important to take immediate action after the injury by applying ice, and elevating the area for the first 48 to 72 hrs as much as possible. If pain persists see your Physiotherapist at our main Victoria Physiotherapy Clinic or our Cook Street Physiotherapy Clinic. Call us today at 250-598-9828 for the Shelbourne Clinic or 250-381-9828 to reach our Cook Street Physiotherapy Clinic.

Physiotherapist Victoria BC Shin Splint Prevention Advice
1175 Cook Street #308
Victoria,
British Columbia
V8V 4A1
CA

Phone: 250-381-9828
Website: physiotherapy victoria

5 Ways to Prevent Muscle Tears

Muscle Tear

Muscle Tear

  1. Maintain your flexibility by stretching or using a roller between bouts of exercise or games.
  2. Always warm up and cool down- prepare the muscles for work and give them a chance to relax.
  3. Stay hydrated to maintain suppleness – remember the body is mostly fluid, drying out makes muscles brittle.
  4. Playing fatigued increase your risk- manage your workout routines, substitute yourself regularly, rest before events
  5. Train for the demands of game day- plyometrics, explosive drills, endurance training.

Physiotherapist in Victoria BC Muscle Tear Advice

1175 Cook Street #308
Victoria,
British Columbia
V8V 4A1
CA

Phone: 250-381-9828
Website: physiotherapy victoria