Running Towards a Healthier Version of You!

Running Towards a Healthier Version of You!

The weather is nicer, and runners are everywhere in the beautiful Okanagan outdoors. If you wish you were one of them, good news – it is never too late to start something new!

Even a little bit of running is better for your health than not running at all! Research shows that you can achieve health benefits from running even just once a week or 50 minutes a week.1 Did you know that running reduces your risk of death from cardiovascular disease (for example, from a heart attack or stroke) by 30%?!1

Recreational running can improve your mood, and has been shown to reduce depression, anxiety, and stress.

Running is also often perceived as bad for your knees. However, a recent article that looked at 43 MRI studies found no evidence that running causes damage to knee cartilage.3 In fact, other studies show that recreational running may actually be beneficial for long-term joint health!4,5

Talk with your healthcare professional before making a running plan, especially if you have a medical condition or have not exercised in a long time. Your healthcare professional will help you come up with an appropriate running program for you.

Even if you are a beginner runner, a running assessment can help you get started on the right foot. Sun City Physiotherapy offers running assessments that include video analysis and professional, research-based advice on running technique, exercises, and footwear. Our running assessments last one hour and include an initial treatment plan that is personalized to your needs! Come see our running-certified physiotherapist Bea Francisco at our Lower Mission and Lake Country (select Fridays only) locations.

About Bea Francisco, our running-certified Registered Physiotherapist:

Bea obtained a Master’s of Physical Therapy from the University of British Columbia and has taken post-graduate training in assessing and treating runners from The Running Clinic™. A former high performance athlete, she now loves running for fun and helping other run faster and injury-free!

References

  1. Pedisic et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. Br. J. Sports Med. 2019; 54:898-905.
  2. Pereira et al. Systematic Review of Psychological and Behavioural Correlates of Recreational Running. Front. Psychol. 2021; 12:624783.
  3. Khan et al. The Influence of Running on Lower Limb Cartilage: A Systematic Review and Meta-analysis. Sports Med. 2022; 52(1):55-74.
  4. Alentorn-Geli et al. The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis. J. Orthop. Sports Phys. Ther. 2017; 47(6)373-390.
  5. Timmins et al. Running and Knee Osteoarthritis: A Systematic Review and Meta-analysis. Am J Sports Med. 2017; 45(6):1447-1457.

Sun City Physiotherapy Locations

Downtown

1468 St. Paul Street, Kelowna, BC
Phone: 250-861-8056
[email protected]
more info

Glenmore

103-437 Glenmore Road, Kelowna, BC
Phone: 250-762-6313
[email protected]
more info

Lake Country/Winfield

40-9522 Main St., Lake Country, BC
Phone: 250-766-2544
[email protected]
more info

Lower Mission

3970 Lakeshore Road, Kelowna, BC
Phone: 778-699-2006
[email protected]
more info

Tips For Healthy Cycling.

Cycling orchard lined roads, touring between vineyards, cruising the Kettle valley railway, flowing down trails at Smith creek, or eagerly awaiting completion of the Okanagan rail trail – cycling offers something for everyone in the beautiful Okanagan.
After an injury or surgery, my patients commonly ask “do you think I’m ready to get back on my bike?”. More often than not, the answer is “yes”. The bicycle is such a fantastic tool for rehabilitation and exercise, producing low impact forces on the body, while promoting lower limb range of motion and strength. However, whether your goal is rehabilitation, fitness, competing in the next triathlon, or just plain enjoyment, you should be aware of some common aches and pains that can stem from time on your bike.
Necks, backs and knees are the most common areas of complaint from cyclists. Sure, cycling is low impact but it can also require long periods of time in sustained postures. When a muscle is in a prolonged contraction its blood flow is limited, its pH level drops becoming more acidic, at which time the muscle will begin to fatigue and complain. Experiencing muscle fatigue and mild pain is a normal process of getting stronger, however only when balanced with adequate recovery time! Prolonged load beyond your tissues tolerance and inadequate recovery time are the primary reasons for injuries on the bike.
If you’re new to cycling or getting back on the bike after a long hiatus, I would encourage you to adhere to the following three principles. 1) Get your bike properly fitted to you. A well fitted bike creates an efficient posture, significantly reducing unwanted loading on your neck, back and knees. Your local bike store can guide you in this process. 2) Start low and build slow. Gradually increasing the load on your bodies tissues and allowing recovery after a ride will allow your tissues to adapt, becoming more tolerant to prolonged postures on the bike. 3) Develop your core strength. The concept of ‘core strength’ is an over promoted concept but when it comes to cycling, having strong gluts and lower back muscles will help to maintain an efficient posture for producing power through the legs and minimizing strain on your back in the process. Consider consulting a physiotherapist or exercise professional for a few core strengthening exercises that can be performed off the bike two to three times a week.
The benefits of cycling far outweigh any of the potential aches and pains mentioned above. Train smartly by adhering to the above principles and continue to experience the joys of cycling in the Okanagan. Maybe I’ll see you at this years Apple triathlon?
Nick Black is a registered Physiotherapist at Sun City Physiotherapy Winfield. He can be contacted at the new Winfield location by phone: 250-766-2544 or email:[email protected]

Bike techniques to race fast and remain injury-free.

Cycling is considered a low impact activity but some cyclists do experience pain the the back, knees, feet, saddle region, neck, wrists and hands.

The Physiotherapy Association of British Columbia (PABC) recently outlined some simple steps, call the Physio-4, that cyclists can use to reduce their chances for injury, prevent pain, and cycle more effectively.

The Physio-4 for Cycling:

Select a bike that fits. An ill-fitting bike causes pain. A bike that fits – frame size, pedal alignment, handlebar position and saddle height – promotes good posture. Your physiotherapist can provide tips on correct bike fit and can correct poor mechanics before pain and injury develop.

Choose cycling if you have osteoarthritis in your hips, knees or feet. The non-impact, rhythmic motion helps reduce joint pain and stiffness and keeps your muscles strong. Your physiotherapist can prescribe a cycling program and help you choose the right bike.

The aerobic benefits of cycling help to manage high blood pressure and reduce the risk of heart disease. Cycling builds stamina. Your physiotherapist can help determine the right level of aerobic exercise and develop a program to meet your goals.

Stretch and strengthen off your bike to improve on-bike performance. Your physiotherapist can create a program to treat muscles that are prone to tightness as well as help you strengthen areas such as your core to dramatically improve your cycling efficiency.

It’s also important to remember to always wearing a helmet and fluorescent clothing by day and reflective clothing at night. After dark and in the rain, cyclists should ensure they have lights that work – white for the front and red for the back. Cyclists should also be vigilant about what’s on the road and be on the lookout for car doors being opened by motorists.

Running techniques to race fast and remain injury-free.

This is the time of year where you are starting to ramp up your training for triathlons and running races. It has been shown that as many as 80% of runners sustain a running-related injury in a given year. So what are the reasons for so many running injuries? And how can they be avoided?

Training schedule, running technique, and tissue strength/tolerance are three major determinants as to whether or not you will be sidelined with an injury this season.

Here are more detailed explanations of the three common causes for injury:

Too much too soon. An overly ambition training schedule is a classic mistake. It is believed that as much as 80% of running injuries occur because of training errors. An easy to follow guideline is the 10% rule: avoid increasing your running mileage more than 10% from the previous week.

Poor or inefficient running technique. A potential cause for injury is technique, or rather, a poor technique. It can result in too much impact too quickly (vertical loading rate) as you land. A high vertical loading rate can be caused by any of all of the following: heel striking with your foot too far in front of your hips (over-striding), a lack of bend in your knee or hip during landing, a lack of strength in core/hip musculature to help absorb impact. Instead, gradual increased training in a flatter/minimalist shoe (to reduce heel striking), increasing step cadence to approximately 180 steps per minute, and aiming to land softer or ‘quieter’ are all ways of reducing tissue overload.
Core and hip muscle weakness. It has been shown that a lack of gluteal muscle strength can lead to increased stress on the knee and foot, resulting in a greater chance of tissue breakdown. Taking part in a consistent individualized strengthening program throughout the year can be a key component to avoiding injury.

Remember, don’t wait until minor aches and pains turn into significant injury. Every runner is different, so book an appointment with Sun City Physiotherapy to determine how best to avoid injury this season.  Call 250-861-8056 to book your appointment today.

Swim techniques to race fast and remain injury-free.

Swimming has a relatively low risk of sport related injury, yet, swimmers often complain of shoulder pain. This can be caused by muscle overuse and incorrect technique. By making stroke adjustments, you can not only minimize pain and prevent injury, but also improve performance.

The Physiotherapy Association of British Columbia (PABC) recently outlined some simple steps, call the Physio-4, that swimmers can use to reduce their chances for injury, prevent pain, and swim more effectively.

The Physio-4 for swimming:

Be mindful of body rotation. Never swim with a “flat body” as this limits the rotation of the shoulder along the axis of the spine. Develop a symmetrical way to rotate your body for an efficient breathing pattern and this will greatly reduce the risk of shoulder injuries.

Enter the water with a flat hand. A hand directed outwards when entering the water leads to unhealthy internal rotation.  This is one of the most common causes of acute pain in the shoulder as it overuses the muscles.  It is best to enter the water with a flat hand, fingertips first.

Maintain good posture. The saying “shoulders back, chest forward” applies both in and out of the water. Hunched or rounded shoulders can lead to a wide arm recovery that causes shoulder injuries and “cross-overs” in your stroke. Strengthening the muscles at the back of the shoulder and stretching those at the front will help prevent injury, and help you to swim faster.

Incorporate bilateral breathing into your swim workout. Breathing only on one side will develop the muscles on that side more than the other.  This can eventually lead to shoulder problems.  By breathing on both sides with every workout you can prevent this from happening.

Aside from these injury-prevention techniques, there are important things to remember when swimming outdoors. Never dive head first into water unless the depth is known. When swimming in lakes or oceans be aware of any natural hazards such as tides and rapids, never swim alone, and always let someone know where you are training. And always be mindful of boaters – because they may not always be looking for you.

If you are injured or in pain during or after swimming, or require an exercise program to help avoid or overcome shoulder injury, Sun City Physiotherapy can help. Call 250-861-8056 to book your appointment today.

Off Season Prevention of Curling Injuries

Attention Curlers!

The curling season has now come to an end, and most of us won’t step onto the ice again until fall. If you spent any part of the past season haunted by joint or muscle pain, this is the perfect time to do something about it. Absolutely every professional athlete knows that the off-season is the time to rebuild strength and recover from injury. Whatever your age and physical activity level, this same principle applies to you.

Curlers are most likely to experience pain in their shoulders, back or knees. This pain is most likely to affect either the delivery phase or the sweeping phase of the game. Sometimes it can take hours or even days after playing for the pain to subside, or it may lead to the use of pain medications. Pain is a big deal because it can stop your muscles from generating power and can affect your enjoyment of the game. Unfortunately, if not properly addressed, this pain can go on for years, getting worse and worse until it eventually leads to retirement from the sport.

Many of the aches and pains that we experience as curlers originate from a common source: muscle imbalance around the legs, back and shoulders. By building strength and flexibility in our muscles, it’s possible to achieve a consistent, balanced delivery and powerful sweeping. For example, a powerful push from the hack uses the strength in your quads while effective sweeping requires strong deltoids and latissimus dorsi. Conversely, weakness in your quads or tightness in the hip flexors will prevent you from getting low enough to be balanced and effective in your delivery.

The solution to this problem must include building strength and lengthening tight muscles. Since this takes time to do, it can be difficult to achieve during the curling season. A proper, targeted stretching and strengthening program, provided by your Physical Therapist, during the off season will make you a better shot maker while at the same time eliminate distracting aches and pains. By consulting with your Physical Therapist early in the off season, you’ll be giving yourself the best chance to return to the ice in the fall as a stronger and more comfortable athlete.

Rob Heimbach is a registered physiotherapist and associate at Sun City Physiotherapy’s Glenmore location. He can be contacted at [email protected]