Unfortunately, aging is inevitable and we can’t stay 21 forever. How well you age is impacted by many factors, some you can control and some you can’t. The good news is that there are many lifestyle choices you can make now that will have a positive impact on your health and wellbeing as you get older.
ELDOAs are postural/myofascial techniques designed for widening the space within a chosen articulation. They're great for anyone experiencing neck and back pain, and best done at the end of the day or after a workout.
Your body’s ability to quickly and effectively recover allows you to get the most out of your workout and come back stronger than ever! Here are some essential tips to help your body recover quicker.
COAST is now proud to offer a new, state of the art treatment. We are pleased to include Shockwave Therapy as part of our treatment programs at our COAST x Revive clinic in North Vancouver.
Most of us do not have a perfect gait and it is usually not a problem. However, due to the repetitive nature of running, minor gait abnormalities can result in injuries.
Here’s a closer look at which common running injuries are associated with gait abnormalities and what you can do about it!
Firstly, let’s break down the gait cycle. A gait cycle is the movement of your legs and feet as you run or walk. A full gait cycle starts from when your foot leaves the ground, moves forward through the air, followed by a return to the ground with a foot strike. The gait cycle can be broken down into the swing phase and the stance phase.
It’s no coincidence that patella-femoral syndrome is also referred to as Runners' Knees. Runner’s knee occurs when the tendon connecting the shin bone to the knee becomes inflamed and the kneecap is no longer sitting in the patellar groove.
A common cause of runner’s knee is over-striding or excessive heel striking. Usually you land on your mid to forefoot when your foot hits the ground, which aligns your foot and leg to absorb the impact. Heel striking diminishes the foot and legs ability to absorb the tremendous force from running. It’s like putting on the brakes every time your foot comes into contact with the ground.
Luckily, you can fix excessive heel striking by gradually shortening your stride and developing more body awareness with regards to your form and centre of gravity.
Shin splints occur when the muscles and tendons along your tibia (or shin) pull and become inflamed. It is a very painful injury and once established, it can be difficult to treat. More serious cases can be due to
Shin splints are definitely considered an overuse injury. Running is definitely a main culprit, especially if you are susceptible to over-pronation.
Pronation occurs naturally when your foot initially comes into contact with the ground. It helps to dissipate the impact and helps with the transition to toe off. However, excessive pronation puts too much stress on the soleus, which can lead to pulling away from the tibia and causing micro tears.
Over pronation can be minimized by strengthening your foot and ankle with exercises and spending some time stretching your calf muscles.
If you are experiencing recurrent injuries from running or suspect you have gait issues, a rehabilitation specialist can examine your gait and provide recommendations to prevent injuries and rehabilitate existing ones.
Cardiovascular exercise has many known benefits such as strengthening your heart, increasing stamina and managing weight and stress.
But what is the ideal amount of cardio for health and wellness?
Do you experience sharp foot pain when you first climb out of bed? How about a dull ache in your feet at the end of the day? Foot pain can come in many different forms. Here are a few different foot related issues and what you can do about it!
If that isn’t reason enough to get outside, there are also a host of mental and physical health benefits that come along with spending time in nature.
Here’s why you should be getting a little more Vitamin Nature in your life.
Manual Therapy is commonly used by rehabilitation specialists, such as Physiotherapists, Chiropractors and Athletic Therapists. It has proven to be one of the most effective ways for treating injuries related to the musculoskeletal system.
Spring races are just around the corner. As you increase your distance, it becomes even more important to take care of your body to avoid injury.
When training for a long distance race, the goal is to be able to perform your absolute best on race day. You’ve put in countless hours of training, so the last thing you want is to fall short of your goal because you didn’t take care of your body.
Here’s what you need to start doing right now to get the most out of your training and prevent getting sidelined by injury.
Poor posture, injuries, aging, sedentary lifestyle can all contribute to loss of mobility and decreased joint range of motion.
Is there anything you can do to get it back? YES!
The good news is that not only can you maintain your current level of mobility, but you can also regain some of the mobility that you have lost!
Got no space or time? We’ve got your daily movement covered with this quick Living Room Glute Workout! Repeat all three exercises 3-5 times for a quick glute burner.
Have you ever wondered what words like “mobility” and “range of motion” actually mean?
And what’s the difference between mobility and flexibility anyway?
Let’s demystify some of these common rehab jargon and understand why they are so important for building a strong and resilient body!
It is easy to get sucked in by the latest health trends, which often make promises of quick fixes and dramatic results.
They may not be glamorous, but often the simple things you can do for your body have the greatest impact on your physical and mental wellbeing.
Here are five good habits everyone should add to their daily routine.
Your hip is made up of some pretty important muscles, such the gluteus maximus, gluteus medius, gluteus minimus are located at the back of your hips and your hip flexors (Psoas and Iliacus muscles) located at the front of your hips.
Unfortunately, many of us do not have optimally functioning hip muscles, which can result in a wide range of injuries
Check out these exercises demonstrated by COAST Athletic Therapist Laura Claridad, to build strong and resilient hips!
Chronic knee pain affects many people, both young and old, active and sedentary. Sometimes the pain can be a mild irritation, while for others the pain can be debilitating, greatly impacting their overall quality of life. Have you ever wondered what is causing your knee pain? Aside from sustaining an injury, there are other reasons you might be experiencing knee pain.
Movember helps to bring awareness to not only men’s physical health, but also men’s mental health. In addition to anxiety and depression, men can also struggle with eating disorders, low self-esteem and negative body images. Often our physical well being impacts our mental well being and vice versa. It really doesn’t have to be complicated or expensive.
Here are three things men (and people in general) can do to help improve their physical and mental well-being.
Stress fractures are common overuse injuries, they are often seen in sports with repetitive forces such as running, basketball and gymnastics. Although it can be hard to diagnose without medical imaging, there are some tell tale signs. Often the site of the stress fracture is very painful when you touch the bone. Many people also experience pain after beginning an activity which then subsides once the activity has ended.
How do you fuel your body for a workout?
Is your body getting what it needs in order to recover and gain the benefits from a hard training session?
Here are some tips on how to fuel your body, so you can keep doing what you love!
Iliotibial band syndrome (IT band) is an overuse injury commonly seen in long distance runners and cyclists. When the IT becomes inflamed, it can cause pain along the outside of your hip or knee and often gets worse the longer it is left untreated.
