Winter blues got you down?
Seasonal affective disorder (SAD) or winter depression is related to changes in the seasons and is most prominent during the fall and winter months when days are shorter and the weather is colder.
Whether you suffer from SAD or just feeling the winter blues, here are a few things you can do to alleviate the symptoms.
With colder days, many of us are going to the gyms for our workouts. Whether you are a seasoned gym junkie or a newbie trying to find your groove, here are our top three mistakes that you might be making while working out at the gym!
Whether it is creating a healthy lifestyle or pursuing peak performance, here are some tips for setting sustainable and attainable intentions that will help you achieve your goals.
Triathlons are a very demanding sport that places a lot of stress on your body. Not only does it require fitness and endurance, but it also requires training for three different sports.
This leaves very little time and energy for strength and mobility training. However, anyone who has trained for a triathlon knows how important it is to incorporate regular strengthening exercises into your training to improve performance and keep your body strong and injury free!
COAST physiotherapist and triathlon expert, James Cook knows how important it is to build a strong and resilient body when training for a triathlon.
COAST Performance Rehab is honoured to be partnering with Field Hockey Canada. We look forward to working with such dedicated and talented athletes. Our intent is that we can support them off the field, so they can focus on achieving their goals.
A lot of people are talking about the importance of functional fitness, but what is it exactly? Functional fitness focuses on exercises that use similar movements that we do throughout the day for our daily tasks and activities in order to support your daily life. These exercises help to strengthen muscles and help prevent injuries they may include squatting, walking, pulling or pushing.
Living in Vancouver, we have access to a ton of amazing trails to run all year round. Trail running is a great way to enjoy a nature-based activity, while also getting in a great workout. Here are just a few reasons to love trail running!
Pregnancy does not necessarily mean that you should stop exercising. Maintaining a healthy lifestyle, which includes exercise, during pregnancy helps to keep both mother and baby happy and healthy.
Here are three pre and post natal friendly exercises demonstrated by COAST Kinesiologist Megan Redpath.
Developing a whole body approach to training and fitness can improve your performance and reduce injuries, no matter the sport!
When the days are longer and warmer it is easier to find time to fit in some exercise before or after work. But as temperatures start to dip and the days become shorter, it can be hard to stay motivated to stay fit throughout the fall and winter months. But that doesn’t make it impossible! Here are a few strategies to help you stay on track and get you through a successful fall and winter training cycle.
Sprains, strains and tears. These are common injuries among athletes, but what do they mean and what are the differences?
The following explains the difference between these injuries, treatments and preventions.
Our hips are a complex structure that connects our core to our lower body and can be impacted by large muscles such as our glutes and hamstrings.
As a result, pain in your hips can be hard to diagnose since there are so many variables to consider.
Here’s a look at some of the most common injuries and sources of pain in our hips.
Athletes often experience pain or discomfort in their hips for one reason or another. It is usually either a result of an overuse injury, especially in runners or any sport that requires a lot of running. Or it can be from a direct impact injury, like from lunging, jumping or being tackled or hit.
Some hip pain can be treated with rest, but if the pain persists then it is a good idea to book an appointment with a rehab specialist.
Our feet are often forgotten, but they are our body’s point of contact to the ground, bearing our body weight, drive force and locomotion. The foot is a very complex structure. It has 33 joints, 26 bones, and more than a hundred muscles, tendons, and ligaments.
Have you ever heard the term Mind to Body or Mind to Muscle connection and wondered what it means?
Mind to muscle connection is a phrase that is being thrown around a lot these days, but it is definitely more than just a trend. Incorporating mind-muscle connection into your workout will change the way you exercise.
It’s summertime and it is hot! That means when you are doing your training outdoors, it is important to take extra precautions. Working out in the heat can add another challenging dynamic to your training program. Heat puts additional stress on your body and can significantly impact your performance and recovery! Here are a few tips to manage the heat while still training for peak performance.
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.
