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 SplintsShin 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
308-1175 Cook Street
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