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	<title>Physiotherapy in Squamish Massage Therapy IMS Acupuncture</title>
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		<title>Bike Fit 101: trying to figure out why you might be experiencing pain with riding??</title>
		<link>http://reachphysio.com/bike-fit/</link>
		<comments>http://reachphysio.com/bike-fit/#comments</comments>
		<pubDate>Tue, 01 Nov 2011 21:06:47 +0000</pubDate>
		<dc:creator>Maggie Phillips-Scarlett</dc:creator>
				<category><![CDATA[Maggie's Posts]]></category>
		<category><![CDATA[Peak Performance]]></category>
		<category><![CDATA[cycling]]></category>
		<category><![CDATA[injury prevention]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=4151</guid>
		<description><![CDATA[BIKE FIT 101 There is nothing more exhilarating than purchasing a NEW BIKE~ except maybe USING it!!! Unfortunately, when bike manufacturers make a “small”, “medium”, or “large” frame, they don’t take into account all of your personal fitting requirements that make you YOU. SO, the next crucial step after making the purchase but BEFORE riding the bike for that first long epic ride is to ensure that your bike fits you properly!! Bike position is paramount in both your comfort and efficiency. We recommend speaking to your knowledgeable bike dealer (Corsa, Tantalus, AND Rebublic  are ALL great!)…. Or take a look at this website www.bikefitting.com for those DIY-ers! &#160; Just be aware that sometimes, even after taking the time to having a custom fit~ or at least researching /experimenting with your fit, you may start to feel some physical discomfort or pain. LISTEN TO THIS. Pain is your body’s way of telling you something is not right and could lead to an injury…we’ve put this little chart together which addresses the more common cycling complaints and then offers solutions to try. If the pain/problem still persists after experimenting, it might be time to come in and see your physio! &#160;  SYMPTOM: CAUSES: SOLUTIONS: Front knee pain Saddle too lowHill climbing Sudden increases in mileage Pushing big gears Wrong crank length Increase cadenceCheck saddle ht Check crank length Strengthen glutes  Pain over outside of hip or knee (ITband) Inappropriate cleat adjustmentSaddle too high Rotate cleats to toe outWiden stance Lower saddle Arch support ITband stretches/foam roller Wrist pain/numbness in hands No glovesWorn out grip Wrists to extended Too much pressure through hands New gloves, gripsChange hand &#38; wrist position regularly Increase rise of stem Forearm stretches Pain in the back of knee or inside of knee Saddle too highFixed gear bikes Flat feet Too wide a stance Too much float of pedals Check saddle htReduce float Move cleats out Arch support Hamstring strengthening Low back pain Riding with back roundedTight hamstrings Weak core Raise handlebarsShorten reach Ride in neutral spine Regular standing/extension Core strengthening Low back &#38; ham stretches Change tilt of pelvis often Neck pain or top of shoulders Excessive reachSustained neck extension Get a shorter stemRaise stem Check if frame size is correct Neck flexion stretch Upper back stretch  ]]></description>
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		<title>To Shoe or Not to Shoe: That is the Question</title>
		<link>http://reachphysio.com/barefoot-verdict/</link>
		<comments>http://reachphysio.com/barefoot-verdict/#comments</comments>
		<pubDate>Tue, 01 Nov 2011 21:00:03 +0000</pubDate>
		<dc:creator>Maggie Phillips-Scarlett</dc:creator>
				<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[Maggie's Posts]]></category>
		<category><![CDATA[Peak Performance]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[injury prevention]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=4149</guid>
		<description><![CDATA[There is a lot of discussion being generated lately regarding the pros and cons of using running shoes to run. It has only been since the 1970&#8242;s that we have used running shoes, however, we&#8217;ve managed to run since the start of our caveman days. A great new article has been published by Lieberman et al. (2011), looking at running forces with and without shoes&#8230;it may help to shed a little light on this area for you. Background Information: Runners typically are injured at the moment their foot makes contact with the ground. This can happen in three ways: a rear-foot strike (RFS), in which the heel lands first; a mid-foot strike (MFS) where the heel and ball of the foot land at the same time; or a forefoot strike (FFS) where the ball of the foot lands before the heel comes down. Sprinters typically use the forfoot strike but about 75-80% of runners who wear running shoes rear foot strike. Because of this, they need to absorb the vertical ground reaction force (1.5-3x’s body weight). This amount of force very easily breaks down the tissues and can cause injuries in the foot, ankle, lower leg, knee, hip, pelvis,etc.. Running shoes are typically designed to make running comfortable and produce less injures by using materials in the heel to absorb the force. In the study,  forces of ‘foot strike’ were studied amongst Kenyan runners (who ran barefoot), Kenyan runners who initially trained barefoot but now wear shoes, USA athletes who wore shoes and  USA athletes who ran barefoot. Interestingly, it was shown that habitually barefoot runners often landed on the forefoot or mid foot. In contrast, habitually “shoed” runners mostly rear-foot strike, as a result of the elevated and cushioned heel of the modern running shoe. The study demonstrated that barefoot runners generated smaller collision forces that shoed rear-foot strikers because the ankle lands in a more ‘compliant’ position and is better able to flex and decrease the mass of the body that collides with the ground at foot strike. In summary, forefoot and mid-foot running patterns are probably our more ‘natural’ running technique but we have evolved the technique into more of a heel strike pattern since the 1970’s and the dawn of the running shoe. Before I recommend throwing out those running shoes, I strongly recommend taking a local barefoot running class to learn the technique (for example: Challenge By Choice offers these in Squamish). Learning forefoot and mid-foot running technique could be helpful from both a performance stand point and an injury prevention stand point&#8230; but like everything, moderation is key. I am NOT endorsing the idea of running a 10km race in your barefeet!! However, experimenting with your technique and with your equipment (shoes or no shoes) is often a very valuable approach to training. Best of luck! (Lieberman et al. 2011, Foot strike patterns and collision forces in barefoot versus shod runners. Vol 463&#124;28 January 2010&#124; doi:10.1038/nature08723]]></description>
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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>
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		<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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