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Comments Off on Progression is Key

Progression is Key

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By Dr. Paolo De Ciantis

It’s a new year and many of us who are active in exercise or sporting activities may have taken some time off during the recent holiday season in order to participate in office, family or friend parties and enjoy as much food and drink as possible! That being said, it’s great that we get back into the grind of our workout and training regiments. However, progression is key!

Empirical research informs us that after discontinuing an activity, 14 days is all we need to be officially “de-conditioned”. This is generally irregardless of how active we were in that particular activity or for how long. That being said, after 2 weeks, should you get right back into an activity at the same level of intensity and frequency, you may injure yourself! As such, we generally recommend a progressive return back into the sport or activity. I like to recommend the “Rule of 25”. Now, this rule will require you to perform some math, but it’ll be worth it in the end. I recommend that you start off with 25% of your previous level or intensity, frequency, weight, reps, sets or time of the target sport or activity. For example, if my activity was weight lifting and prior the holiday break I left off my bench press at 4 sets of 10 at 100 lbs, I will sart back up again with 1 set of 2 reps at 25 lbs. If there is no pain or problems, then the next time the activity is performed, add 25% of the previous level of intensity, sets, reps, time and weight etc. until you’re back to 100%. This will give your body time to adjust and re-condition itself back to the specific activity as well as minimize the risk of injury!

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Join Marco at APHA Expo!

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Dear Colleagues,

Join me at the American Public Health Association’s 2019 Annual Meeting & Expo where the scientific research I co-authored will be presented. The APHA Annual Meeting is the premier public health event taking place Nov. 2-6 in Philadelphia, PA. With more than 1,000 cutting edge scientific sessions, 600 booths of information and state-of-the-art public health products and services, this is an extremely important meeting in the public health field.

My submission, titled “Application and effectiveness of educational programming in musculoskeletal evaluation and management led by chiropractors in a rural Ugandan population” is scheduled to be presented at session , “Public health & chiropractic “, at . View the session online for more details. 

For general information about APHA2019 or to find out about other sessions and presentations visit the Annual Meeting home page.

I hope you can attend my presentation and join the public health community and APHA in exploring the latest public health practices and challenges.

Sincerely,

Marco De Ciantis

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Feeling Pain, Tingling or Numbness in the Buttocks?

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If you’ve been feeling a dull ache in the buttocks, pain down the back of the thigh, calf & foot (sciatica), discomfort going up and down stairs, increased pain after long periods of sitting, or reduced range of motion of the hip joint, chances are you may be suffering from Piriformis syndrome.

The exact causes of Piriformis syndrome are unknown. Suspected causes include:

  • Muscle spasm in the Piriformis muscle, caused by irritation in the Piriformis muscle itself, or irritation of a nearby structure such as the SI joint or hip
  •  Tightening of the muscle, in response to injury or spasm
  • Swelling of the Piriformis muscle, due to injury or spasm
  • Repetitive movement such as driving which causes the muscle to tighten

Treatment options for this condition include:

Massage Therapy
Utilizing the benefits of Massage Therapy a Massage Therapist can loosen up the tight ligaments, muscle, and connective tissue surrounding or attaching to the SI joint, Low Back and Hip helping with increased mobility and decrease in pain. A Massage Therapist can give you corrective exercises that can help strengthen and stretch the muscles surrounding the SI joint that can assist in the Hypermobility or Hypomobility. Lastly, using low-grade mobilizations we can help control pain as well as increase mobility.

Benefits of massage therapy include:

  • Address the cause of the pain and create a successful treatment plan
  • Decrease pain and stress placed on the joint
  • Increased joint mobility
  • Decrease fixation
  • Improve instability
  • Address compensation
  • Decrease tight muscles, connective tissue and ligaments
  • Decrease edema (swelling)

Chiropractic
Utilizing the benefits of Chiropractic a Chiropractor can reduce pain by utilizing electrical equipment such as IFC and TENS, reduce joint fixation (via mobilizations and manipulation), reduce muscle tension via muscle release therapy and via acupuncture. Stretching, strengthening and rehabilitation protocols can also reduce pain and minimize the likelihood and intensity of future possible events.
A thorough assessment must be done by a health care provider to determine the cause of your pain. Come visit us at the clinic so we can diagnose you, determine exactly where your pain is coming from, and develop a treatment plan to fix it.

Contributed by clinic Registered Massage Therapist Bram van Bommel.

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Cocktails and Chiropractics!

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Didn’t think that the two could mix, did you? Well, they most certainly do!

This May 8th, after the Mother’s Day festivities are over, bring Mom along and join us at Civil Liberties for Cocktail Kinematics – a free industry event open to bartenders and cocktail making enthusiasts where we’ll dissect the proper biomechanics for making the perfect custom beverages in a way that reduces pain and improves technique.

With repetitive motions may come strains and injuries that cocktail creators can be subject to. We’ll observe technique, reccomend adjustments and also showcase the various wrist and elbow braces that will support you while mixing crowd-pleasing delicious drinks.

We’re so excited to be a part of this Toronto event that’s been HUGE in New Orleans!

See you on May 8th – cheers!

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Are You Making the Most of Treatment?

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Here at Sports Specialist Rehab Centre, we are so proud to provide our patients with a well-rounded treatment plan. The services offered by our team are carefully selected to complement one another so that you can get the full benefits of optimized health. Our integrated, multi-disciplinary approach allows for a unique custom combination of services, so to take the guesswork out of what treatments you can benefit from, we designed this handy chart below to outline what services will complement your current treatment plan:

 

SSRC Services Chart

 

Next time you’re in for a visit, be sure to ask your practitioner about levelling up your treatment with a complementary service for exceptional results!

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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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