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Sports Specialist Rehab Centre has been nominated as Top Chiropractic Clinic of 2019 in Toronto by Top Choice

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Sports Specialist Rehab Centre is proud to announce that we are an Official 2019 Top Choice Award Nominee! Thank you to all of those who have taken the time to nominate us! Now, we need your help to WIN! Voting is now open and if you feel that we have earned your vote, we would appreciate you taking the time to vote for us. Winning the Top Choice Award is one of the largest endorsements a business can receive within North America & Europe, so this is a BIG deal!
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Show us some love by voting for us. Your vote will automatically enter you into a draw for a chance to win a grand cash prize of $2000 or one of many Toppy T-shirts.

You can vote for us here. Otherwise, you can contact Top Choice Awards via email or phone to vote for us.
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Voting ends January 2nd, 2019.
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We would love to win the Top Choice Award… But we need your help to do so. If you believe we are your Top Choice, why not help us spread the word!
Thank you for your time and we appreciate your vote!
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P.S your written feedback in the survey is anonymous but very important to us, as it allows us to know what you love about us and what we can improve to continue serving you every day and providing the best customer experience possible. Many thanks in advance!

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Preventing Golf Injuries

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The strain and effort required to play golf should never be underestimated. Forgetting to warm up can cause unnecessary injury and an unwanted visit to a health professional. Here are a few easy stretching techniques that can be done in 5 minutes to help you get in the game without the pain.

Source: This post is originally written by the Canadian Chiropractic Association

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Stretch & Skate – Stretches for Hockey Players

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Hockey! A great way to get fit and have fun.

STARTING OUT:

  • Invest in equipment, sticks and skates that suit your height and size.
  • Be ‘head smart’ – wear your helmet with the cage, shield or visor properly secured.
  • Sharpen your skates regularly for better performance.
  • Repair or replace damaged or broken equipment.

If you are new to the game, get checked by a health professional such as a chiropractor to make sure it’s an appropriate fitness activity for you. If you are a regular player, routine chiropractic check-ups can help optimize your muscle and joint function and deal with stiffness and soreness before they sideline you.

REMEMBER:

  • Never stretch a cold muscle. Always warm-up before pre-game stretches.
  • Don’t overstretch – be comfortable.
  • Don’t bounce when stretching.
  • If you experience pain that lasts longer than your usual post-game soreness, ice the area and consult a chiropractor.

#1 HAMSTRING STRETCH

Lay on your back and bend one knee towards the ceiling. Hold the back
 of the thigh with both hands and straighten the knee as much as you can by raising your foot towards the ceiling. Hold the stretch for one second, then bend the knee and straighten again. Repeat 20 times on each leg.

#2 GROIN STRETCH

Stand with your feet slightly wider apart than your shoulders. Bend your knees. Shift your weight to the right leg. Reach down and across your body with your left hand to touch your right foot. Point your right hand up to the ceiling. Keep your back parallel to the ground. Shift your weight to the left leg. Repeat 10 times on each side.

#3 HIP FLEXOR STRETCH

Stand with your feet shoulder-width apart. Step forward with your right foot into a lunge position. Your right knee should be directly over the toes of your right foot. Keep your left leg and your back straight. Extend your arms straight in front of you and bring your palms together. Turn your upper torso to the right keeping pelvis and hips stationary. Hold for one second and repeat 10 times on each side.

#4 QUAD STRETCH

Stand with your back to a wall or the rink boards. Kneel onto your right knee (use a pad for cushioning) with your right foot flat against a wall. Your left knee should be bent in front of you at a 90 degree angle for support. Place your hand on your left knee for balance and lean back slightly to stretch your right quad muscle. Hold the stretch for ten seconds. Switch legs and do three stretches on each side.

#5 GLUTE STRETCH

Sit on the ground with one leg slightly bent behind you and one leg slightly bent in front of you. Lower your chest toward your knee keeping your back straight and holding your chin up. Hold the stretch for 10 seconds. Switch legs and repeat three times on each side.

#6 HIP STRETCH

Lay on your back with your knees bent and feet flat apart on the floor slightly more than shoulder width apart. Lower your right knee to the floor and place your left ankle on top of it pushing the knee towards the ground. Keep your hips on the floor. Hold the stretch for 10 seconds. Switch sides.

Source: This post is originally written by the Canadian Chiropractic Association.

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To Stretch or Not to Stretch? That Is the Question

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For years there’s been conflicting information given regarding the dangers and benefits of stretching. Is dynamic stretching better than static stretching? Should stretching be done with or without a warm-up? Does stretching prevent injury or encourage it? These are only a few of the many questions being studied right now about stretching.

A recent 2016 systematic review published in Applied Physiology, Nutrition, and Metabolism clarifies the IMMEDIATE EFFECTS of stretching on performance. Today we’ll cover the broad strokes of this publication, speaking to the various long standing questions about certain aspects of stretching.

Stretch Duration (Short vs. Long Stretch Durations)

Five studies imposed stretching interventions lasting less than 5 minutes. Of those, 2 studies showed a benefit to stretching, where others showed benefits of stretching with lower injury rates associated with stretching for greater than 5 minutes. Thus, longer (total) duration stretching may have a greater potential to decrease injury risk.

Stretching With vs. Without Warm-Up

Based on the current body of research, it is not possible to comment on the role of stretching with respect to injury prevention when performed with or without warm-up. However, because muscle stretching and warm-ups may have similar effects on muscles elastic (“stretchability”) properties, it is possible that both may influence injury risk.

All-Cause Injury Rate vs. Specific Injury Rates

Six studies specified the effects of stretching on the prevalence of acute muscle injuries. Form these studies, it was possible to compute the relative risk of sustaining an acute muscle injury associated with stretching versus not stretching. Taken together, these studies indicate at 54% risk reduction of acute muscle injuries associated with stretching!

One study also indicated that stretching was associated with a reduction in “bothersome soreness”. However, most research has demonstrated that stretching prior to exercise is ineffective in reducing soreness or other symptoms of muscle damage, with one recent exception showing some benefits of stretching.

Reference: Behm, DG, Blazevich, AJ, Kay AD, and McHugh, M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism. 2016; 41(1): 1-11.

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Put Your Best Food Forward for Fall/Winter Sports

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With the hottest days behind us, the Jays in post-season playoffs and hockey ramping up once again, it’s time to get ready for fall/winter sports! If you’re ready for a fun, competitive season in a rec league and hoping to wrap it without injury, we’ve got some expert tips to help make this sports season your best!

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Running Tips from Sports Specialists

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There is a lot of information out there about running between the internet, bloggers, running and fitness magazines. While a lot of that content is from a general perspective, our team of doctors and specialists thought we’d level up and share the tips from the healthcare provider point of view.

From a biomechanical perspective, here are five things you need to do on your next run:

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SSRC Blog | Overtraining - Are You Guilty?

Overtraining – Are You Guilty?

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Summer time means sports season and most of the avid exercisers and athletes we work with here at the clinic can’t get enough! From regular workouts at the gym to adding on baseball, golf, tennis or whatever your sport of choice is, hopefully we’re all upping our activity level for the next few months while the sun is out.

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