Skiing and Knee Injuries: Tips to Keep You on The Slopes This Winter

Let it snow! Let it snow! Let it snow! Ski buffs everywhere just can’t get enough of the fluffy, white stuff. After all, what could be better than spending a glorious day out on the slopes, poles in hand, whooshing down a snow-packed mountain on a pair of skis? But before you head out to the mountains this winter, you’ll want to do everything possible to prevent knee injuries from happening. Falling, colliding, and improperly landing a jump can result in medial collateral ligament (MCL) or anterior cruciate ligament (ACL) tears and sprains, keeping you off the trails for a very long time. If you want to enjoy your favourite winter sport this season, here are some tips to help protect your knees from damage while you’re blazing down the ski slopes. Getting ready for the slopes whether that be skiing or snowboarding Exercise before you ski Regular exercise is not only great for your overall health and fitness, it’s also effective at protecting your knees from injuries. Exercises like circuit training, weight training, and isometric strengthening (in the “downhill position”) will get you ready for the slopes, lessening the chance of damage to your knees. Also, make sure to strengthen your quads and hamstrings. Working out these major muscles will help support susceptible knee ligaments. Looking to make the most out of your training program and avoid skiing-related knee injuries? Get some guidance from a personal trainer or a qualified physiotherapist. Take some lessons Skiing and knee injuries seem to go hand-and- hand. One way to prevent this from happing is to pick up a lesson from a...

5 Common Myths About Low Back Pain

Ouch, ow, argh, yeow—no matter how you spell it, low back pain hurts. And if you’ve yet to experience it, don’t get too comfortable—chances are, you will. Lower back pain is one of the most common conditions that 80% of adults will have to deal with at some point in their lives. To add insult to injury, people can have a rough time getting a handle on back issues because of all the misleading information floating around out there—some of it useless, some of it counterproductive, and some of it even dangerous.  Here are 5 myths about low back pain to help shed some light on your recovery. Myth #1. It’s best to rest It’s only normal to want to sit or lie down when you’re dealing with low back pain. Heck, who can blame you? But spending too much time on your back can work against you, slowing the healing process. While you’ll certainly want to cut back on your normal physical activities, it’s important to keep moving. You’ll not only help recalibrate your back and abdominal muscles, but also reduce joint stiffness. Myth #2. Back pain will never get better If you’re going through a bout of low back pain, you know how frustrating waiting for the suffering to end can be. While occasional episodes of lower back pain can be common for many folks, the good news is that most cases aren’t chronic. As long as you follow the appropriate recovery advice, your back should be right as rain in no time. Myth #3. Sitting straight prevents low back pain By now, you probably know that...

How to De-Frost Frozen Shoulder Pain

Frozen shoulder (also known as adhesive capsulitis) is a chronic condition that causes severe pain, stiffness, and loss of normal range of movement in the shoulder—hence the term “frozen.” Frozen shoulder is a common issue, affecting many people between the ages of 40 to 6o, but it’s more prevalent in women than in men. And without proper treatment, exercise, regular daily activities, and even sleep can be a challenge. To learn more about the causes, symptoms, and handy frozen shoulder pain treatments, read on. What causes frozen shoulder? Frozen shoulder can develop for a host of reasons, including injury, surgery, arm fracture, or chronic health conditions, like diabetes or a stroke. Scar tissue forms in the shoulder joint’s capsule, causing pain, stiffness, and inflammation. In many cases, however, the exact cause isn’t known—almost any shoulder issue can lead to frozen shoulder. What are the symptoms of frozen shoulder? The most common symptoms of frozen shoulder include stiffness and muscle and joint pain in and around the shoulder, as well as limited range of motion. Typically, there are three phases of frozen shoulder. Freezing (3-9 months): The shoulder becomes stiff and progressively more painful with limited range of motion. The pain is normally worse at night. Frozen (9-15 months) In this phase, shoulder pain decreases but the limited range of motion remains and sometimes even gets worse. Thawing (15-24 months): Here, the pain and stiffness are usually gone and normal range of motion will gradually return. How can I treat frozen shoulder? When it comes to treating frozen shoulder, clinicians or doctors may suggest using corticosteroid injections, over-the- counter painkillers,...

Get Effective Knee Pain Treatments with a local Physiotherapist

Experiencing sore, swollen, and stiff knees? Join the club. Knee pain is extremely common, affecting an estimated one in four adults. From high- impact sports to regular wear and tear, injuries can happen at any time, doing just about anything. Whatever the reason, dealing with knee pain can be a frustrating ordeal for anyone, at any age. Some of the causes of knee pain There are many causes of knee pain. For example, anterior cruciate ligament (ACL) injuries can happened when the knee is twisted, resulting in dramatic swelling, severe pain, and substantial weakness in the knee, making it extremely difficult to support weight or even stand. Tendonitis (inflammation of the tendon) is also a common condition caused by overuse from activities like basketball or sprinting. Osteoarthritis is another reason for recurrent knee pain, often affecting the elderly and people who are overweight. The benefits of treating knee pain with physiotherapy Living with a knee injury is no picnic. Pain and swelling can limit your mobility, making even the simplest day-to- day activity a struggle. So, where does this leave folks if their knees hurt? There are a host of over-the- counter and prescription medications, creams, gels, and sprays you can use to treat your knee injury. But to truly get to the root of the problem, you’ll want to visit a physiotherapist. If you are one of the many who suffer from a knee injury, here are some reasons to choose physio Vancouver downtown for knee pain. Improves tendon flexibility: Overworking the tendon that connects the kneecap to the bone can cause inflammation and pain. Working with a...

An RMT works wonders for Back Pain Tips

Imagine a forty-something man getting ready for work, his hand pressed firmly on his hip. Flustered, yet moving ever so cautiously, he hobbles across the room and gently sits on the edge of the bed. The man, struggling to bend over, reaches down to pick up his shoe and yelps, “Oh, my aching back!” Sound familiar? I’m guessing if you’re reading this, you’ve had your fill of back pain. You’ve done just about everything under the sun to ease your suffering—all to no avail. If back pain is affecting your quality of life, making even the simplest of everyday tasks a chore, here are some RMT downtown Vancouver tips for back pain. Avoid sitting on your wallet Having a full wallet, crammed with a big, fat wad of cash (or receipts or cards) come with its disadvantages, especially if you keep it in your back pocket. If this sounds like you, make sure to remove it before you sit down. Sitting on your wallet can unevenly tilt your pelvis, putting stress on your joints, and compressing your sciatic nerve. It can cause pain that starts from your lower back, but can send aches shooting down your leg. To avoid discomfort and reduce the stress on your body, beat the bulk by storing your wallet somewhere else. Limit the use of high heels shoes Sure, you got a super bargain on that beautiful pair of 4-inch high heels, but with that great deal comes a ton of agony. High heels (even just a couple of inches) are notorious for causing injury, taking a serious toll on your feet, ankles, hips,...

5 Vancouver Sports Massage Tips for Preventing Injuries

Now that the weather’s warming up, more and more folks are dusting off their running shoes and heading outdoors. But all those extra summer activities can take a toll on your body if you’re not careful. Whether you’re a weekend warrior or an elite athlete, you don’t want to be sidelined with an injury. Sports and injuries seem to go hand-in-hand. But it doesn’t have to be that way. If you want to avoid sprains, strains, and pain this summer, here are some helpful Vancouver sports massage tips to help reduce injuries. Learn 5 Vancouver sports massage tips to prevent injuries Warm up before your game and cool down after your game Tight muscles are more susceptible to injury, putting a greater strain on tendons, joints, and bones. So make sure to properly warm up before training. Doing some low intensity exercise prior to your activities will help increase blood flow, decrease muscle stiffness, and reduce the risk of injury. Looking to curb post-exercise soreness? Don’t forget to take a few minutes to cool down after your game, training, or practice. Ten minutes of light cardiovascular exercise, followed by some stretching will go a long way toward keeping those annoying aches and pains from cropping up. Don’t ignore pain We’ve all heard the “no pain, no gain” expression. Truth is, you’re better off forgetting all about that one. Pain isn’t a sign to keep going. It’s your body’s way of telling you something’s wrong. So listen to it. Ignoring those nagging little aches and twinges can result in something far more serious, keeping you on the sidelines indefinitely. If...

How Athletes Can Benefit From Massage Therapy

Whether you’re a weekend warrior or a professional athlete, no one wants to be sidelined with an injury. Pain and damaged tissue can delay training and conditioning, keeping you from reaching your fitness goals. So if you want to maximize your performance and reduce the risk of injury, here are some key reasons why massage therapy downtown Vancouver services should be an integral part of any athletic plan. Prevent injury with Massage Therapy One of the main reasons why so many athletes seek out massage therapy is to prevent injuries. You’ve worked hard to get where you are—you certainly don’t want to lose all those hard-fought gains or put your active lifestyle on hold. Looking to avoid an injury? A sports massage therapist applies deep tissue work or soft tissue manipulation to help prevent injuries and keep your body in top shape. Recover from injury When it comes to being active, injuries are just part of the package. From strains and sprains to tears and breaks, welcome to the life of an athlete. Fortunately, massage therapy downtown Vancouver can treat both new and old injuries by promoting healing, getting you back in the game faster. Promote flexibility To be at the top of your game, you have to be flexible. But high-intensity training and grueling competitions can stiffen tissues and reduce flexibility. A sports massage therapist can help improve your range of motion by stretching muscles fibres and connective tissues, helping you maintain optimal flexibility. Reduce chronic pain Nothing can put a damper on your athletic performance faster than pain. Regular sports massage therapy will not only help relieve...

Ease Back Pain with a Physiotherapist in Downtown Vancouver

Standing, sitting, walking, and even sleeping—back pain can put a serious dent in your daily activities. You are not alone. Whether it’s chronic or acute, virtually everyone will experience some form of back pain in their life. Not surprisingly, it is one of the main reasons people miss work and visit a doctor. Fortunately, there is help available to ease your suffering. Seek a physiotherapist in downtown Vancouver to treat your back pain so you can get back to doing the things you love. What causes back pain? Back pain has a way of creeping up on you when you least expect it. And for many, it can be a challenge to pinpoint the source. Maybe it’s a too soft mattress or shoes with horrible support. Or perhaps you overdid it when you were playing with the kids. The good news is you can take steps to treat and prevent back pain issues. The key to a fast recovery is to get early diagnosis and treatment from a physiotherapist downtown Vancouver. Here are just some of the factors that can contribute to back pain: Poor posture Aging Improper body mechanics Rheumatoid arthritis Herniated disc Back ligament strain Fibromyalgia Poor physical fitness Being overweight Whatever the reason, back pain is treatable. Physiotherapists are skilled at improving and restoring flexibility and movement, as well as helping to prevent back pain before it even starts. How Physiotherapists Downtown Vancouver Ease Pain Physiotherapists are specially trained to help relieve back pain without medications or surgeries. By incorporating targeted therapeutic strategies, interventions, and specialized hands-on techniques, your physiotherapist will be able to address and...

Live Pain with an RMT Downtown Vancouver Services

Live pain-free and stay active with the help of your local RMT Vancouver ! Looking to recover from an injury or relieve stress? At Urban Active, we provide custom massage treatments so you can live life to the fullest. With over 22 years of massage therapy experience, our RMT downtown Vancouver specialist targets sore, achy muscles and trigger points to relieve tension and pain. Whether you are suffering from chronic pain or need to recovery from an injury, once you are under the hands of our experience RMT you will know the healing has begun. Complete RMT Downtown Vancouver Treatments When it comes to professional hands-on treatment of muscles, tendons, and ligaments, no one does it better than Urban active. Our RMT in downtown Vancouver massage therapist applies deep tissue work or soft tissue manipulation, giving you the results you need to promote healing and prevent future injuries. Why suffer with pain if you don’t have to? Your road to recovery is just a mouse click away. Our RMT downtown Vancouver massage therapist treat a wide variety of issues, including: Chronic pain Whiplash Kyphosis Old sport injuries Disc bulge Back pain Lumbar disc disease Disc degeneration Frozen shoulder All spinal diseases Benefits of RMT Downtown Vancouver Therapy: People from all ages can benefit from the “magic hands” of our RMT downtown therapist. Here at Urban Active, we provide many treatment options based on your current needs, your previous activities, and your future fitness goals. Here are just some of the benefits you can expect from our registered massage therapist: Relieves pain and stress Balances the nervous system Decreases muscle...

How to Easily Relieve Knee Pain with Self-Massage Therapy Vancouver

The knee joint is the most abused joint in the body, taking the full weight and brunt of your daily activities.  Whether you are injured, age has finally caught up, or your knees are generally worn from exercise, messaging the knee is a vital process to enhance healing, reduce pain, and even prevent further injury.  Message therapy is a method of treatment that serves to increase blood flow and oxygen into a joint by loosening the muscles and breaking down scar tissue. Self massage therapy tips Massage therapy is an excellent way to reduce pain and sore tendons and ligaments. Below is a simple eight-step, self-massage therapy routine that is sure to reduce knee pain and speed your recovery. •    Before beginning this process, you must completely relax your body and your knee joint.  To accomplish this, first take 10-15 deep breaths from your diaphragm.  This means you must breath all the way to full lung capacity (until you can go no further) and all the way out (also until you can go no further).  After this you will feel more relaxed, and you will have increased the amount of oxygen in your body.  Also, be mindful of your breathing throughout the entirety of this process, making sure to breathe semi-deeply. •    First, place your foot flat on the floor and glide your hands softly around your knee for thirty seconds.  This will begin to loosen the muscles and prepare the knee for the rest of this process. •    Next, use your hand to gently squeeze the muscles around the patella.  Be careful not to squeeze the patella itself...