Author Archives: Matt

Extension exercise for the spine

Extension exercise for the spine

This post is prepared by West 4th Physio associate Marj Belot Extension Exercises for Low Back Pain: When, why, how? Are you having low back pain? Have you heard that backward bending (extension) exercises are a good thing to do? Have you been told that backward bending and laying face down are bad for your back? It’s possible that you have read or heard both things and now you’re confused as to what exercises you should be doing? What is the purpose? To start, it’s important to consider the purpose … Read the rest of this post »

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Working from home…

Working from home...

With the current physical distancing requirements you may have been working from home. You might even be spending a lot more time at the computer! Here are some suggestions to help with posture and computer related back ache. 1) Think about your work position. Get yourself seated well back into a chair that has good support. (A rolled towel in the small of the back makes a great back support). For those on the shorter side, use a footrest. Dangly feet will pull you forward over time, away from the … Read the rest of this post »

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Virtual Consults – inconvenient necessity or helpful tool during COVID-19?

Virtual Consults - inconvenient necessity or helpful tool during COVID-19?

This review of Online consulting services was prepared by West 4th Physiotherapy associate Marj Belot Our Provincial Chief Medical Officer instructed all in BC to maintain physical distance as much as feasible, to minimize spread of COVID-19.  To protect the health of our clients, our staff and our community we closed our physical clinic doors March 18 and moved to online clinical consults. What Are We Doing Now?   Our physiotherapists have been providing virtual online services for the past week using secure connection platforms. With video conferencing the physiotherapist and … Read the rest of this post »

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Thoughts on road bike frame size…

Thoughts on road bike frame size...

This might be the commonest question we get when a new cyclist is looking for their first real road bike. I’m happy to be asked because choosing the right frame size and geometry is important to achieving an excellent and comfortable bike fit. Most cyclists can be fit across two sizes depending on their personal biometrics, flexibility and core stability. Here in Canada frame size is given in centimeters. It is generally related to the length of the seat tube. Either C-C (center to center) or C-T (center to top).  … Read the rest of this post »

Posted in Cycling, Cycling injuries and prevention | 2 Comments

The Y balance test

The Y balance test

This post is prepared by West 4th associate Jen Macpherson …  Past injury is the biggest predictor of getting injured again. Having asymmetry from one side to the other is also a flag for risk of reinjury. Grey Cook who pioneered FMS (Functional Movement System) regards this Y balance test as a sensitive, reliable gauge for dysfunction and has integrated it into the FMS system. The real beauty of the test is taking a test score, analysing the problem, implementing a treatment plan to improve the deficit and seeing a … Read the rest of this post »

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Connect therapy

Connect therapy

This post is prepared by West 4th Physio associate Marj Belot. Connect Therapy What is it? It is a whole-body, whole-person approach developed by Dr. Linda-Joy Lee, physical therapist. It involves assessing the interconnections between the person, their environment, relevant regions of body dysfunction and how these areas create symptoms and impact function as well as quality of life. Connect Therapy has it’s roots in The Thoracic Ring ApproachTM, a unique way to assess and treat the trunk. However, as Dr. Lee further developed the Thoracic Ring Approach, it became … Read the rest of this post »

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Clinical Pilates at West 4th Physio

Clinical Pilates at West 4th Physio

This post is prepared by West 4th Physiotherapy associate Jenny Lehmann What is “Clinical Pilates”? Traditionally, “Pilates” was stigmatized as a yoga-like exercise for women, emphasizing core stability. Current research supports its utility in conjunction with conventional physiotherapy to treat various injuries. “Clinical Pilates” is the delivery of classic pilates by a pilates-trained Physiotherapist in the context of rehabilitation. Using their clinical background, your physio can individualize exercises and provide tactile feedback to correct pain provoking movement patterns at the root of your injury. In attempt to further explain the … Read the rest of this post »

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Stop slouching, stop neck pain…

Stop slouching, stop neck pain...

This post is prepared by West 4th Physiotherapy associate Lauren Macauley Sitting slouched at a computer not only can make you look ten years older but it creates tight and painful neck muscles. Slouching can be the cause of sore trigger points, tension headaches, numbness/tingling in the arms, and early osteoarthritis. But there are steps everyone can take to relax their neck muscles and reduce neck pain. It’s all about aligning the neck bones and understanding our body’s natural reflexes. Our muscles are designed to hold our bones together. In … Read the rest of this post »

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Core strength for runners

Core strength for runners

The following post is prepared by West 4th Physio associate and runner Suzanne Hood 75% of runners get injured every year. Whether your goal is to get faster or just enjoy the sport for life you need to focus on PREVENTION and staying healthy. CORE STRENGTH is critical. Weak muscles are prone to injuries and less resilient to the impact forces of running. Incorporating a core stability program into your routine just 3 x per week can allow you to run more consistently, reach higher weekly mileages safely, endure more challenging … Read the rest of this post »

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Thoracic Ring approach

Thoracic Ring approach

This post is prepared by West 4th Physio associate Marj Belot. The Thoracic Ring ApproachTM: What is it and how does it work? In early 2017, I learned The Thoracic Ring ApproachTM. on a four day course. Since then, I’ve had many opportunities to incorporate it in my physiotherapy practice and clients have been reporting some great results. Although courses are taught in many countries, including England, US, Canada and Australia, many people have not heard about this approach, so I’m sharing this brief summary. The Thoracic Ring ApproachTM. is … Read the rest of this post »

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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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