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  • All
  • Blog
  • Education
  • Lower Extremity
  • News
  • Nutrition
  • Recipe
  • Tips
  • Upper Extremity
  • Upper Extremity
Hand holding red ice slushy
Blog

Keeping the Body Cool with Ice Slushies

Pre-cooling strategies have been used to cool athletes prior to exercising in the heat. There are many strategies used, but sometimes these are not available or convenient . Therefore, enter ice slushy! Stephanie shares a great recipe and tips for staying hydrated as an athlete. Click to learn more!

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blue ice
Blog

Ice or Heat for My Injury?

After receiving an injury, it can be difficult to know the best way to treat swelling. Would an ice pack be a better choice than a heat pack? Tia breaks down what happens after sustaining and injury, and the difference between using ice versus heat. Time to learn more!

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Man demonstrating shoulder exercises with red tension band
Blog

Understanding Rotator Cuff Tendinopathy and Rehabilitative Exercise Progressions

Do you experience pain with throwing or swinging a racquet overhead? What about simple tasks such as bringing your arm through a jacket? Symptoms such as those above are consistent with Rotator Cuff Dysfunction. Although quite common, it will present differently with each individual. Let’s learn more!

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Monster walk with band
Blog

5 Key Treatment Principles for Iliotibial Band (ITB) Syndrome

Iliotibial Band (ITB) Syndrome is an overuse injury which causes pain on outer part of the knee. Common to runners, hikers and cyclists, there are several factors which may contribute to it development. David Burnett shares some modifiable tips and exercises to reduce pain or avoid injury from the start. Let’s find out more!

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man holding shoulder
Blog

Work From Home: 5 Tips and 5 Exercises to Reduce Postural Strain

So many of us have had to unexpectedly adapt to working from home and may not be properly set up to do so. This can cause strain on your muscles and lead to unwanted injury if you do not maintain good posture. Kaleena shares some key tips and exercises to reduce postural strain in your at home set-up. Find out more.

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feet in running shoes on pavement
Blog

Be Fit to Run

Some misconceptions about running have been around for decades. Running should not be the only strategy to get fit. You should be fit to run. You have been running since you were approximately 24 months of age and many of have never been instructed on HOW to run. Find out more here!

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Young woman sitting on floor with laptop
Blog

Your at Home Guide to Reduce Prolonged Sitting and Maintain Good Health

Recent changes in our lifestyles have most of us at home for longer periods of time than we are used to. While we are at home, we tend to sit more which can be detrimental to our health. Keep reading to find out how to avoid the negative effects on your body from staying at home!

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Female doing sit ups on yoga mat
Blog

6 Exercises and Advice for Maintaining at Home Fitness Routines

With gyms and recreational facilities being closed as well as our necessity for physical distancing right now it has been difficult to continue with a normal exercise schedule. Keeping physically active is important for both our physical and mental health, not to mention if we’re trying to recovery from an injury. Here are some suggestions to try to help you achieve your fitness goals.

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Woman exercising on yoga mat
Blog

Mini at Home Workout with Dr. T

Chiropractor Dr. Thiruchelvam at our Kitchener clinics demonstrates a mini workout routine to keep us all active during these times of social-distancing. No equipment needed, easy flow, and should get that heart rate going!

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Woman running up a hill
Blog

4 Simple at Home Exercises for Achilles Tendinopathy in Runners

As the warm weather begins and many get out and running more often, a common running injury may present itself known as Achilles Tendinopathy. It is characterized by pain, stiffness, maybe some swelling or thickening of the Achilles tendon. The prevalence varies but may make up 6-8% of all running injuries! Dave shares more about what it is, some treatment methods and exercises that your physiotherapist may do with you to recover from Achilles Tendinopathy.

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Stuffed avocados
Blog

Very Low Carb (Keto) Diet and the Endurance Athlete, Part 3

The keto diet has received a lot of hype. But is it the ideal diet for the endurance athlete? In this last blog, we will dive into whether or not ketone diester supplementation along with traditionally high carbohydrate diets can be helpful for performance in endurance athletes. Does it help to tap into the best of both worlds? Let’s look at the research!

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food and knife on cutting board
Blog

Very Low Carb (Keto) Diet and the Endurance Athlete, Part 2

The keto diet has received a lot of hype. But is it the ideal diet for the endurance athlete? In this blog we will learn: (1) do low carb diets actually enhance fat metabolism? (2) does that actually makes us faster or perform better?

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bowl of vegetables
Blog

Very Low Carb (Keto) Diet and the Endurance Athlete, Part 1

The keto diet usually consists of 5-10% of total kcal (~50g or less) from carbohydrates per day, 75% from fat and 10-20% from protein, and has received a lot of hype. But is it the ideal diet for the endurance athlete? Let’s talk about how the body uses energy during exercise before we get into the research.

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Peach
Blog

All Things Glutes! 5 Progression Exercises to Strengthen Your Gluteus Medius

Often the “Little Brother” of the Glute Max, the Glute Med plays an important role in maintaining a level pelvic alignment and proper hip-knee-ankle alignment in single leg activity like walking, running and hopping. Find out how to keep that muscle strong!

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Runner on stone steps
Blog

5 Considerations for the Athlete to Avoid Corns and Calluses

As an athlete, there can be a lot of friction caused during sports which can lead to corns and calluses on your feet. Untreated corns and calluses can lead to the development of an ulcer in people with diabetes or with poor circulation. It is very important to have your corns or calluses properly assessed and treated. Find out more in this blog by Kaye!

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