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	<title>Physiotherapy in Squamish Massage Therapy IMS Acupuncture &#187; Healthy Living</title>
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		<title>Preventing ACL injuries in Sea to Sky</title>
		<link>http://reachphysio.com/acl-injury/</link>
		<comments>http://reachphysio.com/acl-injury/#comments</comments>
		<pubDate>Mon, 31 Oct 2011 07:55:32 +0000</pubDate>
		<dc:creator>Maggie Phillips-Scarlett</dc:creator>
				<category><![CDATA[Healthy Living]]></category>
		<category><![CDATA[Maggie's Posts]]></category>
		<category><![CDATA[injury prevention]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=4080</guid>
		<description><![CDATA[Anterior cruciate ligament (ACL) injuries are one of the most common knee injuries suffered by young athletes (and adults!). If you completely tear your ACL (in an injury like the ones described below) you can have surgery to repair the knee but this often results in the long-term consequence of osteoarthritis of the knee that could become very debilitating (ie. say goodbye to running, jumping, skiing etc). While prevention can sound kind of boring (especially when we figure we&#8217;ll never get hurt)&#8230;simple warm-up exercises are being taught that could minimize the risk. The program (called PEP) was designed in California and is being used by soccer teams across North America. In our region, where skiing is a popular winter activity (that also holds a fairly high rate of ACL injury) the PEP program is being introduced in hopes that it will reduce the incidence of injury. Some interesting facts to know about ACL injuries are that girls are more susceptible, (2-8x’s more susceptible). Not fair! But WHY?!! There are anatomical differences (ie. how women are built), for example, their pelvis shape and size can create a different angle of the leg/hip. Another is the knee shape, with women having a wider notch where the femur connects. The ACL can be thinner in women. There is often more laxity (or stretchiness..) Then, let&#8217;s not forget HORMONES! Increased relaxin (aka a relaxer)  hormone  is present with estrogen, therefore, there is an increase in laxity during a girl’s period, putting them at greater risk during that time of the month. Lastly, in terms of biomechanics and neuromuscular systems, girls may move different, often tentative and with the weight behind the centre of gravity, which leads to common ACL injury mechanism. What does the ACL do? It helps keep the tibia (lower leg) and femur (upper leg bone) in proper alignment relative to each other. (see the series of images on the left) &#160; &#160; &#160; &#160; How does the ACL actually get injured? (see the image below) ACL injury mechanism: 1)Knee &#60; 30° Flexion 2)Valgus (Abduction) 3)External / Internal Rotation Whether on land or snow, certain movements have a greater risk of injuring the ACL, such as: Landing from a jump Cutting/ changing direction quickly Deceleration &#160; The PEP program addresses the neuromuscular and biomechanical issues surrounding the ACL injury. Over the next several months, Maggie Phillips-Scarlett will be teaching soccer teams and ski teams in the Sea To Sky Corridor this specialized warm up as an initiative to decrease the incidence of ACL’s. She will be making the rounds of many teams and organizations in the next few months. If you would like to know more about this warm-up,  please contact the clinic and we can put you in touch with Maggie. &#160;]]></description>
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		<title>Impinging on a powder day</title>
		<link>http://reachphysio.com/impingement/</link>
		<comments>http://reachphysio.com/impingement/#comments</comments>
		<pubDate>Wed, 26 Oct 2011 17:09:03 +0000</pubDate>
		<dc:creator>Pat McKinnon</dc:creator>
				<category><![CDATA[Healthy Living]]></category>
		<category><![CDATA[rotator cuff]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=3945</guid>
		<description><![CDATA[The snow is dumping, the lifts are running, and the avalanche control shots are blasting. Winter is back, and it’s a powder day out there.]]></description>
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		<item>
		<title>Post Partum Health for Moms- Restoring the Core</title>
		<link>http://reachphysio.com/momclass/</link>
		<comments>http://reachphysio.com/momclass/#comments</comments>
		<pubDate>Fri, 10 Jun 2011 14:47:09 +0000</pubDate>
		<dc:creator>Sue</dc:creator>
				<category><![CDATA[Healthy Living]]></category>
		<category><![CDATA[incontinence]]></category>
		<category><![CDATA[pelvic floor after baby]]></category>
		<category><![CDATA[pelvic floor rehab]]></category>
		<category><![CDATA[postpartum]]></category>
		<category><![CDATA[rehabilitative ultrasound imaging]]></category>
		<category><![CDATA[RUSI]]></category>
		<category><![CDATA[SI pain]]></category>
		<category><![CDATA[Squamish moms]]></category>
		<category><![CDATA[stress urinary incontinence]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=3518</guid>
		<description><![CDATA[Pregnancy &#038; delivery are natural parts of a woman’s life. But “natural” doesn’t mean “without effects”. These events can significantly ALTER the strategies women use to transfer loads - meaning walk, run, stand on one leg, squat, bend forward and even sit...]]></description>
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		<title>How to deal with IT band friction problems</title>
		<link>http://reachphysio.com/deal-band-friction-problems/</link>
		<comments>http://reachphysio.com/deal-band-friction-problems/#comments</comments>
		<pubDate>Wed, 11 May 2011 17:28:43 +0000</pubDate>
		<dc:creator>Sue</dc:creator>
				<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[Healthy Living]]></category>
		<category><![CDATA[Rehab Exercises]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[IT Band friction]]></category>
		<category><![CDATA[knee pain]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=3493</guid>
		<description><![CDATA[One of the most common pains suffered by runners is discomfort on the outside aspect of the knee, or just below the knee. This can be a very debilitating condition that has stopped people from being able to continue training. It sometimes develops into a “snapping” or clicking on the outside of the knee as well. ]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Why am I so sore after exercise?</title>
		<link>http://reachphysio.com/sore/</link>
		<comments>http://reachphysio.com/sore/#comments</comments>
		<pubDate>Tue, 15 Mar 2011 07:09:01 +0000</pubDate>
		<dc:creator>Sue</dc:creator>
				<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[Healthy Living]]></category>
		<category><![CDATA[Peak Performance]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[DOMS]]></category>
		<category><![CDATA[post-exercise soreness]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=3329</guid>
		<description><![CDATA[Post exercise soreness&#8230;why does it happen? It&#8217;s the harsh reality that follows a hard workout or the first intense workout after a long period of relatively more mellow activity&#8230;DOMS: delayed onset muscle soreness. It&#8217;s cruel! It&#8217;s makes you want to lie on the couch for a few days, but oh, the agony when it comes to getting OFF that couch, or the toilet&#8230;you know what I&#8217;m talking about! DOMS is also called &#8220;muscle fever&#8221; and is the pain and stiffness felt in muscles hours to days after a bout of unaccustomed or strenuous exercise. Eccentric exercise is the culprit. It is use of the muscle in a way that loads it while it is lengthening. It is the lengthening factor that causes the micro-tearing. It is typically the worst at 24 to 72 hours after the activity. It can last up to 5-7 days. What is it? DOMS is micro-tearing of muscle tissue that unleashes an inflammatory response. Previously, it was believed that DOMS was a build up of lactic acid but it seems that it is  damage on a deep level within the muscle and the connective tissue. The torn tissues become mechanically sensitive, ie. they don&#8217;t like to be stretched, activated or even touched! Inflammation takes a little while to set in, which may explain why the pain and stiffness don&#8217;t set in immediately. The good news! It can be prevented by introducing exercise in a more gradual/less intense fashion, by building up over a long period of time. Lack of stretching and/or warming up don&#8217;t seem to prevent DOMS so if you skip these things Eccentric exercise, which is the type of contraction that produces the most DOMS is one of the best ways of gaining strength quickly (albeit harshly) so you&#8217;ll see results! Subsequent bouts of this type of exercise are less painful and continued challenges of this type cause a training effect (meaning you eventually get stronger as your body rebuilds itself!) When you are in the midst of DOMS, what should you do? Treatment constitutes INCREASING blood flow to the area, which, counter intuitively means EXERCISING (lighter cardio seems to work well) along with some massage therapy to help the body in flushing the products of inflammation, ice or heat.]]></description>
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