Mobility CAN Improve Your Squats Part 1

October 24th, 2016

Mobility work is likely not very high on the list of things you want to do at the gym. It is not very exciting or flashy and is often neglected. However, a limited range of motion and muscle imbalance leads to problems for people who squat. Performing a mobility session prior to your workout can correct those issues and is a great way to warm up.

Long hours of sitting cause most people to have shortened hip flexors. A good stretch to target these muscles is the proposal stretch. Remember to keep taking deep belly breathes throughout the stretch. A common mistake people make while performing this stretch is hyperextending at the spine. Squeezing your glutes will intensify the stretch sensation you feel and prevent you from leaning too far back. Consider using a mat or pad to help make the stretch more comfortable on your knees.

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Along with shortened hip flexors, extended periods of sitting causes your hamstrings to be tight as well. Target the hamstrings with a stretch by lying on your back with a band or towel around your foot. Pull your leg straight up until you feel a stretch along the back of your thigh. Try your best to keep the other leg flat on the ground with your toes pointed straight up. These are compensations your body naturally performs for muscle tightness that is limiting your mobility.

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A lack of ankle mobility is also common among many people. This restriction can make it difficult for you to maintain a stable position and reduces the amount of force you can generate. You can address this issue with a calf stretch. Simply place your foot against a wall or box and lean forward. Keeping the knee straight targets the gastrocnemius while bending your knee will target the soleus muscle.

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Try to incorporate these stretches into your warm up routine before your workout. Perform each stretch three times and hold for 30 to 60 seconds. Your warm up sets will feel easier after the mobility work. Do not get discouraged if results are not immediate as It can take some time before you notice any improvements in your mobility. These are only a few of the numerous exercises that address mobility restrictions. If you have any questions, or would like a  mobility exercise set specifically designed for you, call (204) 452-5632 to set up an appointment at the clinic or email me at jason@jointeffortclinic.com.

Squat Fiction

September 15th, 2016

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Many reading this have probably heard that squatting below parallel is bad for you and causes injuries. However, this is far from the truth and I am going to tell you why. If you watch a toddler move, they will naturally squat all the way down while playing, resting, or, sometimes even, crying. Getting technical, humans were designed to have 120 degrees of hip flexion, 135 degrees of knee flexion, and 20 degrees of ankle flexion. That range of motion is more than enough to allow you to perform a squat past parallel.

Humans were made to move; however, we have unintentionally limited our own capabilities. People are sitting the majority of their days. First, we sit at desks during our formidable school years. Once done schooling, too many of us continue this pattern of sedentary living at work. Finally, after work, we sit in our cars or bus, and, again, at home to relax. Sitting does not require our full range of motion and also causes certain muscles to be inactive. By years and years of cumulative sitting, our hips and strong squat muscles shut down on us. All of this is a recipe for injury and discomfort.  A limited range of motion and muscle strength imbalance leads to problems for people who try to squat. Their limitations do not allow them to squat properly and their improper squat technique leads to injury. This is not just limited to squats as any exercise performed with poor form can cause injury. Humans were meant to move. Through proper mobility work, coupled with core stability, the squat should be a movement we hold onto a lot longer than we do.

I hope this has shed some light as to why you should start squatting how you were designed to. If you have any questions, or need any help achieving this motor pattern again, you can call (204) 452-5632 to set up an appointment at the clinic or email me at jason@jointeffortclinic.com. Stay tuned for future blog posts on tips for addressing range of motion and strength imbalances so that you can squat…forever.

Bonivital Flames Team Training

March 19th, 2013

 

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The new Lifestyle Pass is here!

November 12th, 2012

The 12/13 Lifestyle Pass has many great offers including one for both Joint Effort and Pro(Ag)gressive Fitness so come pick up your pass today to take advantage of both offers.

This year Joint Effort is offering a complimentary 25 minute massage therapy treatment with the purchase of an athletic therapy assessment.

To celebrate the new pass we also have a special promotion for the month of November only. Take advantage of our pass offer of 50% off a 4-week boot camp membership and you may purchase an additional 4-weeks at 50% off. This means two months of boot camp for only $150 +GST! *both months must be purchased at the same time and used consecutively.

 

Mike Meets With Dr. Stuart McGill

May 10th, 2012

Recently Mike, one of our ath­letic ther­a­pists had the priv­i­lege of meet­ing with Dr. Stu­art McGill. Dr. McGill is a pro­fes­sor of spine bio­me­chan­ics at the Uni­ver­sity of Water­loo and is a highly sought after author and speaker. We would like to thank Dr. McGill for tak­ing the time to meet with Mike and for all the advice he offered. We would also like to thank Marc Daudet for mak­ing this possible.

Joint Effort Sports Injury Clinic is looking for a physiotherapist

August 12th, 2011

Applicants should be interested in treating a wide range of injuries from people within the community to athletes. Applicants must have completed their university education and be licensed by provincial authorities. Specific skills would include assessment of patients’ physical abilities, administration of evaluative tests and procedures, planning and implementation of physiotherapy programs, maintaining clinical and progress reports, and conferring with other health professionals. Above industry standard compensation is being offered to successful candidates with an entrepreneurial character.

Resumes may be emailed to courtney@proaggressivefitness.com or faxed to the attention of Courtney to 1-204-452-7076.

The Real Effects of Whiplash

January 25th, 2010

Some people are often confused as to what is considered whiplash and how it affects the body. Whiplash may be caused by any motion similar to a rear-end collision in a motor vehicle. As the rest of your body slows down the head continues with its forward motion until stopped by ligament or muscle causing injury. Symptoms reported by sufferers include: pain and aching to the neck and back, referred pain to the shoulders, sensory disturbance (such as pins and needles) to the arms & legs and headaches. Symptoms can appear directly after the injury, but often are not felt until days afterwards. If you realize you are going to be rear-ended, to decrease the affects of whiplash keep your head facing forward and near the headrest. If you are suffering from whiplash, initially use ice and gentle neck stretches to relieve your symptoms. Also ensure you are sleeping properly either on your back or side with your neck in a neutral position.

If you are suffering from whiplash or other pain after a motor vehicle accident, make an injury claim through Manitoba Public Insurance, and contact your Winnipeg physiotherapist or Winnipeg athletic therapist to begin treatment in order to avoid chronic pain.

 

Happy Holidays!

December 13th, 2009

Have a safe and happy holidays from our team at Joint Effort Sports Injury Clinic! Your favourite massage therapist would like you to celebrate the season with your first 60 minute massage for the price of 30 minutes! Simply print the coupon below and bring it with you to our location.

Massage Coupon

PatellaFemoral Syndrome

November 17th, 2009

The Knee

This is a common condition affecting the knee in patients aged 25-50. PatellaFemoral Syndrome presents itself as a slow progressive  onset of knee pain (sometimes bilateral) without any initial clearcut injury. In this condition the medial components of the knee are weak and the lateral components are tight. This causes an imbalance in the quadriceps muscle, whos job it is to guide the knee cap through movement during knee flexion and extension. This in turn contributing to clicking, persistant pain especially with squatting or stairs and swelling throughout the knee. This condition is more common in females than males due to the anatomy of the hip causing a more lateral pull on the kneecap during movement. By yourself at home, follow the PRICE principle. Protect the knee joint from trauma, use rest, ice, compression with tensors and elevation during the day and at night. As well, you will want to strengthen the medial quads muscle by doing non-wieghtbearing knee extension exercises and tapping your medial quads 2 inches above the knee to facilitate recruitment during training.  Any questions?