Signs You Might Be Injured: Listen to Your Body

Often when I am out at an event or race someone will ask -”Do you think I need to come into the clinic?” and then they explain how they feel. Most of us are unsure of when to get help. But we do not want to push through discomfort during workouts or dismiss nagging pains as temporary, many of us tend to ignore signals from our bodies. However, understanding when you might be injured is crucial for your long-term health and well-being. This checklist can be used to help you decide if you need our help.

Here are some signs that you might be injured and need to pay attention to:

• Persistent Pain: Pain is your body's way of signaling that something isn't right. While minor aches and pains are normal when you are training, persistent or worsening pain should not be ignored. If you're experiencing pain that lasts beyond the duration of an activity, it's essential to assess the situation and seek medical advice if needed. Ignoring persistent pain can lead to further injury and complications. Our guide here is, sharp pain is never good but low level soreness and achiness can be normal with activity.

• Swelling and Inflammation: Swelling, redness, and inflammation are common signs of injury, indicating that your body is responding to tissue damage. Whether it's a sprain, strain, or other types of injury, swelling is often present as part of the healing process. However, if the swelling is excessive or doesn't improve over time, it could be a sign of a more severe injury that requires medical attention.

• Limited Range of Motion: If you notice a decrease in your range of motion or stiffness in a joint, it could indicate an underlying injury. Whether it's difficulty bending your knee or lifting your arm overhead, reduced mobility can be a sign of joint or muscle injury. Ignoring limited range of motion can lead to further complications, including chronic pain and disability. Pay special attention if one side of the body is moving differently than the other. 

• Weakness or Instability: Weakness or instability in a particular area of your body can indicate muscle or ligament injury. If you feel like you're unable to bear weight properly or maintain balance, it's essential to address the issue before it worsens. Weakness and instability can increase the risk of further injury and impair your ability to perform daily activities.

• Difficulty Performing Activities: If you're finding it challenging to perform activities that were previously easy for you, it could be a sign of injury. Whether it's running, lifting weights, or even simple tasks like walking or climbing stairs, difficulty performing activities you once did effortlessly warrants attention. Pushing through the pain can exacerbate the injury and delay the healing process.

In conclusion, it's essential to listen to your body and recognize signs of injury before they escalate. Ignoring these signs can lead to further complications and long-term damage. If you suspect you're injured, it's crucial to ask for help and receive the appropriate treatment to prevent further injury. Remember, taking care of your body now will benefit you in the long run.

How High is Too High? Home Saddle height tips

Getting your Saddle height right can feel like you are chasing a unicorn but One of the most crucial aspects of cycling comfort and efficiency is getting your saddle height just right. An improperly adjusted saddle can lead to discomfort, inefficiency, and even injury.

When completeing our professional bike fits at the clinic we regularly see saddle positions that are causing so many avoidable issues! SO that you are able to embrace the unsesonably warm weather and get out on your bike, In this blog post, we'll walk you through the steps to set your saddle height correctly on your bike, ensuring a more enjoyable and efficient ride.

Find Your Starting Point

To determine your initial saddle height, stand next to your bike and adjust the saddle so that it's level with your hip bone. This initial adjustment will serve as a starting point for further adjustments.

Get on Your Bike

Get on your bike and pedal until one leg is fully extended at the bottom of the pedal stroke. Your leg should be almost straight but with a slight bend in the knee. If your leg is fully extended or excessively bent, adjust the saddle accordingly. Too Straight will cause hamstring and back of knee pain and too bent can cause front of knee pain.

Check Knee Alignment

Next, check the alignment of your knee over the pedal spindle when the pedal is at the bottom of the stroke. A plumb line or even the edge of a doorway can help you determine if your knee is directly over the pedal spindle. If it's not, adjust the saddle forward or backward as needed. (A word of caiution, moving this will also affect your reach or how far away the hand bar is from the saddle.)

Fine-Tune and Test

After making adjustments, take your bike for a test ride. Pay attention to any discomfort or strain in your knees, hips, or lower back. Your pedal stroke should feel smooth and efficient. If you experience any discomfort or notice inefficiencies, make further adjustments and test again until you find the optimal saddle height for your comfort and performance.

Recheck Periodically

As you ride more frequently or your fitness level changes, you may need to readjust your saddle height. It's a good idea to periodically check your saddle height to ensure optimal comfort and performance.

Setting your saddle height correctly is essential for maximizing comfort, efficiency, and performance while riding your bike. By following these simple steps and paying attention to your body's feedback, you can achieve an optimal saddle height adjustment at home. Remember, small adjustments can make a big difference, so take your time and enjoy the ride! For most people these adjustments will be enough, for those that feel they need more that is where our professional bike fit is right for you!

Beyond Pain: Why treatment needs to continue after pain goes away

Pain relief is what brings most patients into our doors. The relief of pain is a significant milestone. However,  we regularly treat patients that have done enough rehab in the past to get them to a place where the pain goes away only to stop treatment and have pain come back months later. This is a very frustrating cycle that leads to people thinking there is no cure and they are bound to a life with pain. Nothing could be further from the truth.  In this blog post, we'll explore the reasons why continuing treatment after pain relief is crucial for long term elimination of symptoms and confidence that you can live the life you want to live, pain-free!

Addressing the Root Cause:

Pain is often a symptom rather than the root cause of an underlying issue. Our goal at The Movement Co is initially to provide immediate relief, this gets back to your baseline but this only leads to short term success. Continuing treatment allows our amazing team to delve deeper, identify the root cause, and implement strategies to prevent the pain from recurring.

Rehabilitation and Strengthening:

It takes time and effort to restore full function and strength. Even after the pain diminishes, the affected muscles, joints, or tissues will need a custom and specific exercise and treatment plan to regain optimal strength and flexibility. By continuing treatment, our patients are learning to be active participants in their health and take home strategies that leave them in control of their injury and confident in returning to doing what they love pain free. 

Preventing Recurrence:

Discontinuing treatment after pain relief may leave individuals vulnerable to a recurrence of the issue. Once our patients see we have a smart and progressive plan in place with a start and end date, they know that sticking to the plan beyond pain helps prevent the return of pain and ensures long-term recovery. It's a proactive approach to maintaining a healthy and pain-free life and takes committing to a proactive approach. No longer will you be reactive to symptoms.

Adapting to Changing Conditions:

At the Movement Co. we believe that the best way to know if a plan is progressing well is scheduled reassessments that let us see that we are on the right track. Often peoples symptoms and goals change and when we check in via reassessment we make sure that your plan is still aligned with your reasons for wanting to get better. We can creat a plan that fits your current situation and build to each new goal as they come along. We get to shift from just doing enough to feel ok to doing what needs to be done to be at your best, when this mindset shift happens magic occurs. 

Education and Empowerment:

We know that education about self-care and habit modifications have more long term value to our patients than any amazing hands on treatment. This empowerment equips individuals with the knowledge and tools to actively manage their health. Whether it's learning proper ergonomics, incorporating specific exercises, or adopting healthier habits, a sense of control and self-efficacy is fostered and generates a newer, more confident version of yourself.

Conclusion:

While achieving pain relief is a significant milestone, it's crucial to recognize that optimal health goes beyond the absence of pain. Continuing treatment provides the necessary support for addressing the root cause, preventing recurrence, promoting long-term health, and empowering individuals to actively participate in their well-being. It's a commitment to a healthier and more fulfilling life that extends far beyond the alleviation of pain.

Xc Skiing done right: Tips to Avoid Injury While Cross Country Skiing

As the snow starts to fly in the Capital City region, cross country skiing becomes a fantastic way to embrace winter and stay active! Many of our patients transition to skiing and we have seen the good, the bad and the ugly when it comes to staying healthy and being able to enjoy a full season. Let’s learn from past mistakes, here are our 6 best success strategies for cross country skiing.

1. **Warm-Up Properly:**

   Just like any other physical activity, it's essential to warm up your muscles before hitting the trails. Spend a few minutes engaging in a dynamic warm up to increase blood flow and prepare you for the specific movements of cross country skiing. This will prepare your body for the demands of cross country skiing and reduce the risk of strains or pulls.

2. **Learn and Practice Proper Technique:**

   Take the time to learn and practice the correct skiing techniques. Proper form not only enhances your performance but also reduces the strain on your muscles and joints, minimizing the risk of injury. Ottawa has several fantastic coaches and clubs to help take you to the next level and increase your ability. 

3. **Start Slow and Progress Gradually:**

   With all the new snow, it is easy to get carried away and want to do more skiing than your body is ready for. We see it every year, from triceps strains to hamstring pulls and overuse of the low back patients come in after doing too much on their first skis and pay for it for months to come. Take your time and build into your skiing, you have several months to build up you volume and intensity. 

4. **Stay Hydrated and Fuel Up:**

   Even in cold weather, it's essential to stay hydrated. Dehydration can affect your performance and increase the risk of cramps or fatigue. Pack water and snacks to stay fueled during your ski session, especially for longer outings.

5. **Listen to Your Body:**

   Pay attention to how your body feels during your ski session. If you experience pain or discomfort, don't ignore it. Take breaks, stretch, and assess whether it's safe to continue. Pushing through pain can lead to more severe injuries. General rule of thumb is soreness and achiness under a 3/10 on the pain scale are ok but anything above 3/10 or sharp pain is not ok and you should stop whatever activity you are doing. 

6. **Take time to recover well:**

Use all of those recovery tools to your advantage and give your body some love after your ski. Whether it is the foam roller, the theragun or a good sports massage make sure to help yourself recover well to reduce soreness and prepare your body for the next ski. Being consistent here will help your body adapt to the training load and ski well the next time you go out. Do not neglect the simple things that keep you moving well.  

By following these tips, you can enjoy cross country skiing while minimizing the risk of injury. The Ottawa region has so many awesome trail networks for every ability level, therefore find a trail system that suits your ability level and If you are unsure what a dynamic warm up should look like or how to build a good recovery plan, let us know as we have the tools to keep you skiing well this season! 

See you out there!

When to Replace Your Running Shoes: Let's Talk

listen up all you runners! We've all been there – that moment when you wonder if it's time to say goodbye to your trusty old running shoes and welcome a fresh pair into your life. Well, with many peoples fall running season winding down and winter training starting up in a month or two, let’s talk!

Mileage Matters

So, you know, one of the most common things people talk about is mileage. On average, running shoes tend to last around 300-500 miles. But it's not a one-size-fits-all deal. If you're lighter, you might squeeze more miles out of your shoes. If you're carrying a bit more weight, they might need to retire sooner.

Visible Wear and Tear

Now, here's the fun part: inspecting your shoes. Take a good look – do you see any signs of wear and tear? Look for things like worn-out treads, wrinkles in the midsole, separated soles, or any holes or tears in the upper. Those are pretty clear signs that it might be time for a new pair.

Feeling Uncomfortable?

Ever experienced discomfort or pain during or after your runs? If it's not due to overtraining or an injury, your shoes might be the culprits. As they lose their cushioning and support, they just can't protect you like they used to. When Dr. Luc was running with uOttawa track “how old are your shoes?” was the coaches first question when we complained of discomfort. As college kids we stretched the life of our shoes too far and replacing them often took care of minor bumps and bruises. Of course, if this doesn’t help seek the help of a professional!

Stability Counts

You know how running shoes are supposed to keep you stable and supported? If you start noticing that they aren't doing their job anymore – like your feet rolling too much inward or outward – well, that's another sign you should be considering new shoes.

A Change in Running Focus

Have you switched things up? Maybe you've gone from road running to hitting the trails. Different terrains need different shoes, so make sure your shoes match your current running discipline.

The Squish Test

Here's a fun one – the "squish" test. Just press your thumb into the midsole. If it feels all flat and doesn't bounce back, your shoes might be past their prime in the cushioning department.

Time Matters

Yes, time is another factor. Even if you're not running regularly, the materials in your shoes can age and lose their oomph. As a rule of thumb, consider getting a new pair every 12-18 months, even if you haven't hit the recommended mileage.

In Conclusion

So, there you have it! Replacing your running shoes isn't just about looking good. It's about keeping your feet happy and enjoying your runs without risking injuries. Listen to your shoes, listen to your body, and remember – investing in new running shoes is a small price to pay for a more comfortable and injury-free run. So, next time you're lacing up, take a moment to check if it's time to bring in a fresh pair of kicks. Your feet will definitely thank you for it!

Achieving the Best Results: 5 Habits of Our Most Successful Patients

At The Movement Co., we've had the privilege of working with countless patients on their journey to building resilience and keeping them performing at their best no matter the age. While each individual's path is unique, we've noticed 5 common traits amongst our patients who see the best outcomes. In this blog, we'll highlight the 5 things our most successful patients do, which can serve as valuable insights for anyone seeking to optimize their healthcare experience and achieve their goals.

1. Stick to the Plan

The first and perhaps most crucial habit of our successful patients is their unwavering commitment to sticking to their prescribed treatment plan. Whether it's a rehabilitation program, the in-clinic visits, or lifestyle modifications, they follow their plan diligently.

Consistency is key. Successful patients follow the plan we present at the Report of Findings and follow the guidance of their healthcare providers without deviation. This commitment not only accelerates the healing process but also builds trust between patients and their healthcare teams. Our goal at the Movement Co. is to present you with a plan that is the gold standard in care and is the same level of care that our professional athletes get. When that plan is executed, the results are amazing.

2. Commit to Their Home Rehab

At The Movement Co., we give tools that will accelerate the healing time and make you more resilient but for the tool to work our patients need to do the work. Our successful patients understand the importance of their home exercise and rehabilitation routines. They embrace these exercises as an essential part of their healing journey, recognizing that progress is not solely reliant on in-office treatments.

By dedicating time and effort to their home rehab, these patients optimize their recovery and maintain their physical function between appointments. Consistency with home exercises can also prevent setbacks and ensure long-term success.

3. Ask Questions When They Are Not Sure About Symptoms

Communication is a cornerstone of successful experiences at the Movement Co. Our most successful patients aren't afraid to speak up when they have questions or concerns about their symptoms. They understand that timely and clear communication with their healthcare providers is essential for proper diagnosis, treatment adjustments, and peace of mind.

Don't hesitate to ask questions, seek clarification, or express your worries. It's your right as a patient to be informed and engaged in your healthcare journey, and your therapists are there to support you and we can best guide you when we know what you're feeling and thinking with regards to your care.

4. Understand That Even When Pain Is Gone, There Is Still Work to Do

Pain relief is often a primary goal for many patients, and once achieved, it's a reason to celebrate! However, our successful patients recognize that the absence of pain doesn't necessarily mean their journey is complete. They understand that there may still be work to do to prevent future issues and maintain their well-being. We love to say pain is the last to the party and the first to leave, meaning underlying movement deficiencies still persist and need to be addressed in order to avoid recurring injuries. 

These patients continue to follow the plan, including ongoing exercises, lifestyle modifications, and periodic check-ups. By doing so, they reduce the risk of recurrence and enjoy a higher quality of life in the long run.

5. Continue Regular Check-Ins

Our most successful patients don't view healthcare as a one-time fix; they see it as an ongoing relationship. Even after their symptoms improve, they continue to schedule regular check-ins with their therapist team. These appointments serve as preventive measures, helping to identify and address potential issues before they become significant problems. We will check in with your rehab/prehab plan and assess and correct your technique. 

Regular check-ins also provide an opportunity for patients to discuss any new concerns, track their progress, and receive guidance on maintaining their new and improved self.

Achieving the best results at The Movement Co. requires active participation, commitment, and a willingness to take responsibility for one's health. The habits of our successful patients—sticking to the plan, committing to home rehab, asking questions, recognizing ongoing work, and continuing regular check-ins—serve as a roadmap for anyone seeking to optimize their healthcare journey.

Remember that the therapists at the Movement Co. are partners in your well-being, and by working together with them and adopting these habits, you can enhance your chances of achieving the best possible outcomes and keeping you performing your best at any age.