Cycling and bone health

This post is presented by West 4th Physio associate and cyclist/triathlete Jen Macpherson Cycling has really taken hold in Vancouver over the past decade. The health benefits are clearly established by research and include:  improved general fitness decreased risk of cardiovascular disease decreased risk of colon cancer decreased obesity The low impact nature of cycling also makes it an appropriate component of rehabilitation; such as, following surgery for a knee ligament repair or joint replacement. Sounds perfect so could there be a downside? Unfortunately, because cycling is low impact or primarily … Read the rest of this post »

Posted in Cycling, Cycling injuries and prevention, Osteoporosis, Uncategorized | 1 Comment

Injury Prevention Through Workload Monitoring – Part 3

This post is prepared by West 4th Physiotherapy associate Peter Francis How about a practical workload monitoring example? Let’s take a real life example and help apply it by using an elderly person in our general population who simply wants to stay mobile.  Some older adults might keep a walking log, so here’s how we can take a brisk walk to the next level!  There are only two columns that the individual needs to fill in (1) distance of blocks walked at a brisk pace and (2) session’s rating of … Read the rest of this post »

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Injury Prevention Through Workload Monitoring – Part 2

Injury Prevention Through Workload Monitoring - Part 2

This post is prepared by West 4th Physiotherapy associate Peter Francis How do we manage load? Once you understand that any stressor on the body is a training load you can start to manage it.  This means introducing the right amount of stress to elicit an adaptation to the tissues you are intending to train.  The first thing you need is a metric, or variable, to measure and monitor.  In baseball, for example, the number of high velocity throws is a good starting point to monitor a pitcher’s workload.  Tim … Read the rest of this post »

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Injury Prevention Through Workload Monitoring – Part 1

Injury Prevention Through Workload Monitoring - Part 1

 This post is prepared by West 4th Physiotherapy associate Peter Francis Injury prevention is something that most people can get on board with and very few (if any) will admit is a bad thing. When designing an “Injury Prevention” Program, however, we must first be able to identify what it is we are trying to prevent. Aimlessly performing “preventative” exercises without a focus or intent is just eyewash. Most injuries can be classified as: Acute (contact) :Has a discernable moment in time where the injury occurred and was a result … Read the rest of this post »

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Welcome back Marj Belot

Welcome back Marj Belot

I am excited to announce my return back to the West 4th Physiotherapy team as of February 15, 2017. I look forward to continuing to serve my clients with passion and a dedication to excellence. My Philosophy All people deserve the best physiotherapy care possible. My thirst for learning, my love of problem solving, my natural curiosity and enthusiasm for sharing my knowledge and skills with my clients all help me to empower them and guide them to success. I believe my greatest strength as a physiotherapist lays in the diversity … Read the rest of this post »

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Squats exercises

Squats exercises

  Runner’s, triathletes and cyclists will often develop an asymmetry in their hip stability resulting in symptoms around the knee, hip or low back. Their chosen activity involves thousands of repetitions of the same motion so small differences in form can become cumulative and over time develop into an injury. Squats exercises and their variations are favourites and a valid part of most balanced training routines. They are frequently recommended as baseline strengthening for the lower limbs and with just a little attention to form  are also a great core strength … Read the rest of this post »

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Core strength for horse riders – 2

This post is prepared by West 4th Physiotherapy associate and keen equestrian Lauren McGuire     Book an appointment with Lauren McGuire at 604 7309478 If you have enjoyed this post help us spread the GoodPhysio word by liking us on Facebook, Yelp and Google  

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Core strength for dressage – 1

This video post is prepared by West 4th Physiotherapy associate and keen equestrian Lauren McGuire     Book an appointment with Lauren McGuire at 604 7309478 If you have enjoyed this post help us spread the GoodPhysio word by liking us on Facebook, Yelp and Google

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Sitting on a ball

Sitting on a ball

Many of our clients are office workers and find sitting to be a significant requirement of their work. Continuous sitting has been widely reported over the past few years to be negative for a wide variety of health metrics. As a result we get frequent questions in the clinic as to whether there might be benefit in sitting on an exercise ball instead of a regular chair. Most people are familiar with the ball in a gym setting where it is regularly used as a vehicle for enhancing core stability (more on this in … Read the rest of this post »

Posted in Avoiding Injury, Low back, Posture | 2 Comments

Effects of throwing…

Effects of throwing...

This post is prepared by West 4th Physiotherapy associate Peter Francis. Performing any activity repetitively can produce a pattern of tightness and weakness based on the direction of movements and muscles that are active at the joints being moved. Simply put, if you do any activity repetitively and long enough without maintenance you are bound to develop predictable joint ranges of motion. Having a full joint range of motion is important in sport and activity because we need adequate movement to produce force through muscles and then decelerate (slow down) the moving body segment. … Read the rest of this post »

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Welcome Karen Forsman

We are welcoming sports physiotherapist, Karen Forsman to our growing team.Karen’s expertise is in Sports and Orthopedics. She is an avid cyclist and triathlete and brings special knowledge to that patient population. Karen is also trained in the Stott Pilates method and has a developing practice in Pilates based injury care and prevention, excellent for developing core control and rehabilitation of sports injuries. Remember as a club member you are eligible for a discount on regular fees for both physiotherapy and bike fitting services. To book with Karen phone the clinic … Read the rest of this post »

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Tapering for a half marathon

Tapering for a half marathon

  This post is prepared by West 4th Physiotherapy associate and runner Suzanne Foster Tapering Tips – Half Marathon Distance 1) Your last long run should be two weeks from race day. This allows the body to fully RECOVER from all those hard earned miles and to reap the physiological benefits of the increased mileage. This run is a great time to practice your fuel/hydration/warm up strategy for the race, what you are going to wear, what are you going to eat the night before the race as well as … Read the rest of this post »

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