Pointe Dance

Starting dance on pointe is an exciting milestone for any dancer. Ballerinas often dream of putting on a pair of pointe shoes and gliding seemingly effortlessly across the stage. While pointe work is beautiful, it is not a normal functional movement, and nowhere near effortless. The demands of pointe work open the door to many possible injuries in the feet, ankles, and other parts of the body. It is for this reason that a Pre-Pointe Assessment is essential before starting work on pointe. Dancers should be assessed by a qualified health professional who has experience with ballet dancers.

Why is it important to have a Pre-Pointe Assessment done by a physiotherapist before beginning pointe work?

Injury prevention: Pointe work places significant stress on the feet, ankles, and legs. A physiotherapist can identify any pre-existing weaknesses or imbalances that open the door to injury on pointe, and can develop an individualized program to prevent these injuries. A Pre-Pointe Assessment by a physiotherapist can help prevent injuries such as sprains, strains, tendonitis or stress fractures.
Strength and stability: Dancers need exceptional strength in their feet and lower legs to execute complex movements on pointe safely. Pre-Pointe Assessments help determine whether a dancer has the necessary strength and stability to perform effectively on pointe, ensuring that they can support their weight without risking injury.
Flexibility and range of motion: Proper flexibility is essential for pointe work. During a Pre-Pointe Assessment, physiotherapists assess the range of motion in the ankles and feet, helping dancers to understand their individual limits and how to safely improve their flexibility.
Technique optimization: Beyond physical readiness, physiotherapists provide insights into optimal technique. By assessing a dancer’s form and alignment, they can recommend specific exercises to enhance technique, leading to improved performance and artistry.
Personalized rehabilitation programs: All previous injuries should be considered during a pointe assessment, whether they are old or new. For dancers recovering from injury, Pointe Assessments allow physiotherapists to create a tailored rehabilitation program that focuses on rebuilding strength, flexibility, confidence, and ensuring a safe return to pointe work.

Progression to work on pointe exponentially increases the incidence of dancer injury. It is important that a Pre-Pointe Assessment be completed to prevent these injuries. Physiotherapists are movement specialists, and as such are well qualified to assess dancer readiness to do work on pointe. A proper assessment by a physiotherapist will not only help to prevent injuries, but also enhance overall performance and ensure that dancers are physically prepared for the demands of pointe work to reach their full potential on stage.

Physiotherapist Lindsay Wourms is a former dancer and gymnast, and is certified to conduct Pre-Pointe Assessments before transitioning to pointe work. She is currently accepting new patients of all ages for Pre-Pointe Assessments or dancer related physiotherapy assessments at our Lower Mission location.

For further information on pointe assessments or to schedule an appointment please contact us!

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Lindsay Wourms PT, MScPT

Lindsay grew up in Kamloops, BC where she competed for many years as an artistic gymnast. She got to know the physiotherapy profession very well in that time, and decided to pursue her passion for rehabilitation with a career in physiotherapy. She graduated from the University of Alberta in 2017 with a Masters of Science in Physical Therapy and worked in Edmonton before moving back home to BC.

Lindsay has experience treating clients of all ages and backgrounds, whether their injuries be from a motor vehicle accident, work-related, or athletic. She has a strong interest and experience in treating gymnasts, dancers, and baseball players. She approaches the treatment and management of all conditions with a focus on understanding client goals, developing individualized rehabilitation plans, and providing education, open communication, and hands on treatment.

What Our Kinesiologists Say About Stretching

Sports

What Our Kinesiologists Say About Stretching

It is one of the most important ways to avoid injury and to promote overall health. Here are some of the reasons everyone, active or not, should stretch:

improves range of motion and flexibility
promotes muscle balance
prepares your body for activity
helps your body recover from activity
decreases joint stresses/compression
minimizes unwanted muscle tightness and knots
promotes circulation
develops body awareness
enhances performance by improving overall speed, balance, endurance, agility, and strength

Stretching Tips from our Experts

Stretch only what is tight. This helps to reduce the number of stretches you’ll do!
Ensure your stretching targets the area intended.
Stretch when warm – after activities or later in the day – to improve range of motion.
Practice dynamic stretches before your activity, and static stretching after the activity.
Feel tension in the muscle as you hold the stretch. Avoid pain, overstretching, bouncing or rocking.
Relax. Stretch in a quiet, comfortable area; on a matted area in the gym; on the warm soft grass; or on the carpet while watching TV.
Make stretching a habit. Progress is the accumulation of many efforts.
A kinesiologist can guide your exercise planning and lead you to healthier daily living, faster recovery, less pain, and enhanced sport performance.

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Pilates’ Surprising Origins & Proven Benefits

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Pilates’ Surprising Origins & Proven Benefits

In a British internment facility during World War I, German inventor Joseph Pilates developed the Pilates method. He was largely working with a rehabilitation population (those with illnesses and injuries), boasting his participants would emerge stronger than they were before interment. Years later, through thousands of participants and many research studies, Pilates has been found to improve core strength and stability, flexibility, balance, posture, cognitive function and even quality of life.

Interestingly, multiple studies have been done regarding the use of pilates for those with chronic low back pain and the results have not been disappointing! Scientists have shown that pilates exercise therapy can help with both pain and function for those with chronic low back pain.

If you’re ready to try a pilates program aimed at your back troubles, Sun City Physiotherapy can help! Our Physiotherapists will work with you one-on-one; and can use a variety of mat and reformer-based techniques aimed at getting you back to doing what you love!

Ready to try Pilates? Follow this exercise at home to get started:

Core Breathing

Lie on the floor, mat, or bed with you knees bent and soles of your feet planted;
Place your hands on the sides/fronts of your lower ribs and start to notice how they expand and contract when you breathe;
Try taking a deep inhalation, feeling your ribs expand sideways (laterally) into your hands;
As you exhale, think about feeling the contraction of your ribs and a tightening of your abdominals all the way down to your belly button area;
Repeat 3 to 5 times – Well Done!

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Sun City Physiotherapy Locations

Tamara Oakley

Tamara graduated from the Masters of Physical Therapy program at UBC and spent many years as a fitness instructor before entering the world of physiotherapy;

you will likely still catch her performing the occasional hamstring-repeater or grapevine as she moves around the Winfield clinic.

Tamara enjoys working with a variety of conditions and strives to build a connection with clients that allows a collaborative and balanced approach to their care. She likes to work with all age groups, and has a special interest in pediatrics from infants (including conditions such as torticollis and plagiocephaly) to teens. Currently she is working on her manual therapy levels through the Orthopaedic Division or the Canadian Physiotherapy Association, as well as training in vestibular rehabilitation (vertigo, dizziness, and balance).

suncityphysiotherapy.com/our-team/the-winfield-team/tamara-oakley/

Empowering Movement: KidSport and the MOVE430 Campaign

Sports

Empowering Movement: KidSport and the MOVE430 Campaign

In the realm of physical activity and sports, KidSport BC & KidSport Kelowna stands tall as a beacon of inclusivity and opportunity. Since its inception, KidSport BC has been dedicated to breaking down barriers and ensuring that every child has the chance to experience the joys and benefits of organized sports. Now, with the launch of their MOVE430 campaign, the organization is taking their mission to new heights, aiming to not only inspire movement but to instill a lifelong love for physical activity in participants.

A Brief History of KidSport BC

KidSport BC traces its roots back to 1993 when it was founded with a simple yet powerful mission: to remove financial barriers that prevent children from participating in organized sports. Over the years, the organization has grown exponentially, expanding its reach and impact beyond the province of British Columbia.

Through partnerships with local communities, businesses, and volunteers, KidSport BC has been able to provide financial assistance to thousands of children, allowing them to join sports teams, attend camps, and access the resources they need to thrive. Beyond just the physical benefits, KidSport BC recognizes the invaluable life lessons and social skills that come from participation in sports, fostering resilience, teamwork, and self-confidence in young athletes. Locally, the KidSport Kelowna Chapter supported 130 children in playing sports in 2023, funding just over $30,700.

As we look to the future, it is clear that the work of KidSport BC is more important than ever. By investing in the health and well-being of our children today, we are laying the foundation for a brighter, more active tomorrow. Together, let’s join KidSport BC in their mission to empower movement, break down barriers, and build a healthier, more inclusive world for all.

Introducing MOVE430: Inspiring Movement, Creating Change

With the launch of the MOVE430 campaign, KidSport BC, and chapters across the province, are renewing its commitment to promoting physical activity and lifelong health. The campaign, named after the recommended minimum of 430 minutes of physical activity per week for children and youth, aims to encourage participants to get moving in whatever way feels best for them.

At the heart of MOVE430 is the belief that physical activity should be accessible, enjoyable, and sustainable for everyone, regardless of age, ability, or background. Through a series of events, challenges, and initiatives, KidSport BC hopes to inspire a sense of community and camaraderie among participants, fostering a supportive environment where everyone feels empowered to embrace an active lifestyle.

Take the pledge for $30 to move your body for 30 minutes a day during the month of April. That comes to $1 a day, and can fund a KidSport chapter of your choice, including KidSport Kelowna! Sun City Physiotherapy is excited to participate this year with a team registered through move430.ca

We are inviting all our clients, friends & family to join in on this movement – all of the funds will stay local and support youth to play sports in your community!

The Importance of Being Active for Life

The benefits of physical activity extend far beyond the confines of the playing field. From improved physical health to enhanced mental well-being, regular exercise is essential for leading a happy and fulfilling life. And while the benefits of being active are clear for people of all ages, they are perhaps most profound for children.

Early childhood is a critical period for developing healthy habits that can last a lifetime. By engaging in regular physical activity from a young age, children not only build strong muscles and bones but also develop essential motor skills, coordination, and balance. Participation in organized sports teaches valuable lessons about discipline, goal-setting, and resilience – skills that are invaluable both on and off the field.

Unfortunately, many children face barriers to participation in organized sports, with financial constraints being a significant obstacle for far too many families. When children are unable to access sports programs due to financial barriers, they miss out on the opportunity to develop these crucial skills, putting them at a disadvantage later in life.

This is where KidSport Kelowna comes in. By providing financial assistance and promoting inclusive, accessible opportunities for physical activity, KidSport Kelowna is leveling the playing field and ensuring that every child has the chance to thrive. Through Provincial initiatives like the MOVE430 campaign, the organization is not only inspiring movement but also creating lasting change, empowering children to lead healthier, happier lives.

For more information on KidSport Kelowna, visit: https://kidsportcanada.ca/british-columbia/kelowna/

Instagram: @kidsportkelowna

#SoALLKidsCanPlay

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Dancers, Athletes and Joint Hypermobility

Sports

Dancers, Athletes and Joint Hypermobility

One of the main reasons dancers, gymnasts, cheerleaders, figure skaters, and all athletes for that matter, become injured is due to joint hypermobility. Hypermobility refers to a joints’ ability to move beyond its average range of motion.

A recent study done with young ballet dancers between 9-19 years of age showed that joint hypermobility was the number one predictor of future injury. To a small degree, our genetics and anatomy play a role in our natural joint mobility, however, with proper cross-training, injuries can be easily prevented!

Here are some tips for dancers (and all types of athletes!) to help if you are currently dealing with hypermobile joints, or if you want to prevent injury.

Strengthen, strengthen, strengthen. Strengthening is one of the best ways we can prevent injury to a joint.
Avoid overstretching. I know those oversplits are impressive, but without proper joint reinforcements this can lead to further joint instability.
Cross-training. As dancers we are often caught in a cycle of the same movements. And although we are often placing ourselves into different positions, we need more variety in our training to prevent overuse of muscles, and underuse of others. It’s all about balance!

What you can do before a practice or performance to prepare and optimize your joints.

Raise your heart rate. Try doing some jogging on the spot, jumping jacks, or some burpees to get your blood pumping!
Stretch dynamically before class and statically after class. Your muscles are made up of little links and if we over stretch these links before we begin dancing, it will make it more difficult to contract our muscles due to the links being too far apart from one another.
Do some heel raises! Ankles and calf muscles are pertinent for every style of dance. Waking up those muscle will help activate them and prepare them for all your big leaps and jumps.
Incorporate large muscle groups in your warmup. Engage the whole lower and upper body through things like squats, lunges, and planks.
And of course, have a positive mindset. Our mindset for dance class can make or break how we perform.

Working alongside a physiotherapist who has a vast knowledge base in dance and other athletic fields can help optimize your overall performance and prevent further injury. If you are interested in increasing your overall strength or taking your athletic training to the next level, book an appointment with Allie Bruce-Fuoco Physiotherapist and former 2023 National Highland Dance Champion.

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Golf Injuries

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Golf Injuries

Each year in the Okanagan, golfers like me take to the links to whack balls left, right, and occasionally down the middle of the fairway. It’s often a humbling experience.

The sport of golf requires coordination, strength, flexibility, and most importantly, mobility. From the ankles, knees, hips and upward into the spine, rotational forces are generated to create precision and speed at the time of impact between the club face and ball. The golf swing is too complex to correct in this article (if I could fix this problem entirely, I’d probably be on my way to retirement), but I can explain some hip and spine movement mechanics that can help reduce stiffness and improve mobility – to ultimately achieve a more accurate output.

:In most cases, golfers struggle to move their bodies into the correct position at impact, possibly causing a “slice” or “hook”. These types of swings happen by either coming across the ball with an outside-in swing plane, or an inside-out swing plane. During the golf swing the hips are required to perform internal and external rotation. The hip muscles must work in conjunction with one another to properly move the leg within the hip socket. An inability of the hip joints to do this can cause an increase in arm movement, leading to inconsistency at impact. This is the same for the spine. The lower and middle back (lumbar/thoracic), are required to rotate and side-bend. Stiffness through the above regions reduces mobility and therefor minimizes the club arc, causing golfers to reduce their backswing which affects their follow-thru.

Through range-of-motion-exercises synchronized with breathing, golfers can improve their mobility of the joints, as touched on above. Once improvement is seen with mobility, it’s imperative to strengthen into the new ranges of motion. Golf is like any other sport, you need to prepare your body to perform. Below will be some attached exercises that you can implement at anytime throughout the golf season. I can’t promise more birdies, but I can help ensure your body will feel better during your round of golf!

Spine Health Exercises For Golf

1: Thoracic Extension with Foam Roller

2: Thoracic Rotation with Foam Roller

3: Half Kneeling Thoracic Rotation with Foam Roller

4: Half Kneeling Oblique Thoracic Rotation with Foam Roller

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Pointe Dance

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

What Our Kinesiologists Say About Stretching

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

Pilates’ Surprising Origins & Proven Benefits

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

Empowering Movement: KidSport and the MOVE430 Campaign

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

Dancers, Athletes and Joint Hypermobility

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

Golf Injuries

Spine Health Exercises For Golf

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006

Sun City Physiotherapy Locations

Phone: 250-861-8056

Phone: 250-762-6313

Phone: 250-766-2544

Phone: 778-699-2006