VACATION NOTICE June 2nd to 25th -
As I am taking a longer than usual vacation this year, I wanted to let you know well in advance so you could schedule your own appointment(s) if you wanted to secure your spot(s).
I will be gone for three full weeks so if you are an every 4 weeks kind of person you could schedule something for the week before I leave and the week I come back and you should be all set. If you typically come more frequently or if you have an immediate need while I am gone Emily Berridge RMT might have an opening that would suit you and can be reached at Corbett Family Chiropractic in my absence. If you typically see me in Waterdown, any of our amazing therapists would be more than happy to help you out. See the "Contact Us" page for phone numbers and online booking links!
February 1st, 2017 -
December 21, 2016
There are precious few spots left for 2017, I have just opened up Wednesday December 28th from 9am -2pm. Click the link above to book!
Wed Dec 21 9:45 am (45 MIN)
Thu Dec 22 9:00 am (45 MIN)
Thu Dec 22 12:15 pm (30 MIN)
Wed Dec 28 Available 9-2 (just OPENED!)
May 1, 2016 - OSTEOPATHIC MOBILIZATIONS & MANIPULATIONS
Last month I was lucky enough to be able to attend a four part series at the Canadian Academy of Osteopathy in Hamilton led by Professor Mohit Khosla, DO-MTP, M.OMSc. There I was introduced to a different approach for treating soft tissue, articular and cranial dysfunctions. These techniques, though not all new, are applied in a different manner and are a lot more subtle than I am used to, I am really looking forward to integrating these new skills into my treatment plans where appropriate and not to mention see the positive results in my clients!
March 5, 2016 - Check me out on Facebook for Stretches, Balance Activities and More!
Here is an example of what you'll find:
The key to stretching any muscle well is to bring the origin (the anchor where the muscle starts) and insertion (where the muscle ends, the part that is typically drawn towards the origin to create movement) as far from each other as possible.
The Quadriceps Femoris Muscle (or Quads) has four heads and a singular common insertion (though the latest research indicates there is a fifth component). Since there are multiple heads we need to change the angle of the stretch to get all fiber directions.
Quad stretches are great for any sport that involves running!
A - That in the side view the knee of the leg being stretched is behind my standing leg. That will ensure that the head that crosses the hip joint will be maximally stretched.
B - That in all views my knee is in alignment with my hip vertically and does not deviate out to the side
C - That in the first rear view my hip is not deviated and my foot is directly behind my sitting bones (this will stretch Rectus Femoris and Vastus Intermedius, which run directly down the middle of the front of my thigh)
D - That in the second rear view, my hip is now laterally rotated, which means that as the front of my leg turns out towards the side, my foot will move towards my opposite hip (this will stretch Vastus Medialis, the inside of the front of my thigh)
E - That in the third rear view, my hip is now medially rotated, which means that as the front of my leg turns in towards my standing leg, my foot will move away towards the outside of my body (this will stretch Vastus Lateralis, the outside of the front of my thigh)
(Sorry for the lack of a post on Friday, someone decided to go play Racquetball yesterday, landed on his foot the wrong way and fractured his cuboid... sounds like he needed to do some proprioception activities like the ones featured on CHCH!)
March 3, 2016 - STRETCHING
Dynamic or Static Stretching, which is right? Well, that depends on when you stretching, as you should stretch both before AND after activity.
BEFORE activity you should stretch DYNAMICALLY, meaning that you should stretch through movement (windmilling the arms or swinging the legs for example). Dynamic stretching pumps the joints which nourishes the joint surfaces; it also brings blood to the tissue, warming the muscles enhancing their performance and reducing incidence of injury.
AFTER exercise you should stretch STATICALLY, meaning you should get into a stretch position and hold it for 30 seconds without bouncing or ballistic movement. Static stretches will help to push lactic acid and waste products from the muscles reducing DOMS (Delayed Onset Muscle Soreness, often felt 24 up to 72 hours post exercise). When you use a muscle it tends to shorten (depending on the kind of contraction being performed), so static stretching can also help to restore the normal resting length of the muscle fibers.
Try to avoid static stretching before activity as it may actually reduce the ability of your muscles to perform optimally for up to 20 minutes after stretching.
March 2, 2016 - TEMPERATURE
Hot and cold are great for reducing aches and pains, but sometimes it can be hard to know when to use which one. A simple rule of thumb is when the child can remember or you saw the moment of injury, to use cold like an ice pack or a bag of frozen peas wrapped in a clean towel. However, if the discomfort can't be traced back to a specific incident or is due to prolonged posture (like iPad/Tablet use) heat is the preferred choice. These hot and cold applications only need to be 10 minutes with a minimum equal amount of time off between applications.
When trying to intensify a heat application and take it up a notch from a simple heating pack or pad, a hot bath or shower might do the trick. For a spot treatment, try towels dunked in and wrung out of hot water wrapped in dry towels then applied to the desired area. You will have to change them frequently but they don't need to be used for as long since they penetrate much deeper.
If your child has had a few sport heavy days or has worked extra hard you might want to try giving them a supervised Epsom Salt bath. When we burn energy we build up waste products in our tissues by taking a bath with Epsom Salts (using more moderate temperatures for children, lower concentrations of Epsom Salts and shorter bath durations) the salt in the water will pull fluids from us and take the toxins and waste products with them into the bathwater. Just be sure to have lots of drinking water on hand, this can make them dehydrated or light-headed!
March 1, 2016 - CHCH Morning Live
I did a short spot on Kids and Preventative Care on CHCH this morning. Take a quick look at 2:20!
Massage is just one of the ways we can take care of our kids growing muscles under the stress of sport, stretching and proprioceptive exercises like the ones shown here are great preventative care. Proprioception is our bodies understanding of our joints position in space. Since our kids bodies are constantly growing and changing they need to be challenged regularly to ensure they are adapting to these changes and their brains understand where they really are. Having good proprioception makes them more steady on their feet and reduces injuries like sprains.
Be sure that when doing balancing activities to have a lot of space around them (unlike Tim in the video) so if they fall they won't hit their head. When you are just staring out having a chair or a wall to hang onto is a great help!
February 29th, 2016 - KIDS & SELF-CARE
March Break is fast approaching and is
a perfect time to take a moment and set our kids up for success and
longevity in sport. Kids lives are more scheduled than ever, gone
are the days where a child has a casual involvement in sport or
activity. They are in multiple sports with required practices and
games multiple times a week which causes high levels of stress and
strain on their growing and ever changing tissues. Yes kids are more
plastic and resilient than we are as adults, so they tend to recover
from injuries faster and better, however, they tend to be at higher
risk for injury because their tissues are constantly changing.
Spring Schedules will be kicking into
gear soon and perhaps by taking some time this March Break to learn
how to balance their hectic schedules with some self-care we can
promote positive life long habits that take a preventative instead of
a reactionary approach. No parent wants to see their child in pain,
so by doing some simple things we can help to promote healthy tissues
in our kids and prevent injuries.
I will be posting some details on
Self-Care here and on my Facebook account to get you started. If you suspect a serious injury always
have your child rest and seek appropriate medical attention.
September 15, 2015 - PILATES
I have been a student of Pilates for a long time and know that the practice has been instrumental in my continuing achievement of good health and well being. It makes me feel strong, confident and capable.
Having seen the physical and emotional benefits in myself and my classmates, it awoke a passion in me for something that I never thought that I would have... exercise! I was always the "If you see me running it's because someone is chasing me" kind of person. I don't 'get' the runners high, I don't feel compelled to lift huge amounts of weight and I'm definitely not a sports person. Finally I found something that spoke to me, an activity that could be practiced alone or in a group, that allowed me to focus on me. I didn't have to keep up to the pace or level of intensity of those around me, I did what I could and got better every week. I found that every lesson I could do something I couldn't do the week before, I started to be able to feel when my body was out of alignment and correct myself. I could breathe better, stand taller and do more without getting tired.
Pilates is mindful movement. When you do things with intention you have a better understanding of your weaknesses and your strengths, when challenge your weaknesses you create new strengths. Pilates improves proprioception (awareness of your body in space), creates muscular balance, and refines muscular patterning. For these reasons Pilates is an amazing rehabilitation tool.
This past weekend I completed STOTT Pilates REHAB Reformer Training in Toronto and I plan on completing the rest of the Reformer as well as the Mat REHAB training this year. I did this because I believe in the benefits of Pilates and feel that I would like to not only help my clients recover from injury but to put them in the position where recurrence is less likely. I had an amazing weekend full of challenging concepts and clinical connections and I can't wait to put them into my personal and professional Pilates Practice!
August 1, 2015 - WHAT TO EXPECT OF YOUR FIRST MASSAGE THERAPY APPOINTMENT
Often times people arrive to their first appointment without any idea of what to expect. What does my therapist need to know? What parts will they expose? Where will I be touched? What do I do? Well hopefully this will help dispel some of the mystery and allow you to relax and fully benefit from your first treatment.
WHEN SHOULD I ARRIVE?
Try to come 10 to 15 minutes before your scheduled treatment time, this way you can fill out all of the required forms without eating into your treatment time.
WILL THE MASSAGE BEGIN RIGHT AWAY?
Your massage therapist will need to ask you some questions to make sure that the massage provided will be safe and effective, the more clear your answers the better the treatment you will receive. If you have a particular injury or pain the massage therapist may also request you do some assessments (specific movements/tests) but they will walk you through exactly what you need to do and why. This will help make sure they are on the right track and won't worsen your symptoms with massage.
These interviews are typically longer the first time you see a therapist (or after a new injury) and become more succinct as your relationship with your therapist grows. If you are coming for relaxation and have no areas of specific concern the interview is often very brief.
WHAT SHOULD I WEAR DURING TREATMENT?
That is completely your decision, your therapist will explain that skin on skin contact is the best however, your comfort is incredibly important to your therapist. Most people remove their bra and keep their underwear on and others choose to remove all of their clothes. If you choose to leave your clothes on consider what areas you have asked your therapist to treat and wear material that is more lightweight, for example if you have discomfort in your legs and wear jeans it will be difficult for your therapist to give you an effective treatment.
WHERE WILL MY THERAPIST MASSAGE ME?
During the interview you and your therapist will decide what areas and techniques will be used based on your symptoms and goals. You will be given privacy to get undressed and onto the table between the sheets, covering yourself the best you can (your therapist will be able to straighten the sheets when they ask permission to come back in). Only the areas you have consented to having treated will be exposed and only the one area the therapist is working on will be uncovered at any time.
SHOULD MASSAGE HURT?
NO! Not everyone likes the same amount of pressure, the first time you see a new therapist they are getting to know you, just like you are getting to know them. They want you to be comfortable so if the pressure is too deep (if you can't breathe or tense your muscles against the pressure) the work will not be effective and you may feel discomfort for a few days after the massage. In order to avoid this your therapist will check in on you periodically to make sure the pressure is right for you. There may be some areas and techniques that may be more uncomfortable than others but you and your therapist will work together to ensure the treatment is right for you. You can speak up at any time to let your therapist know you are not comfortable or would like more or less pressure, you have the right to alter or withdraw your consent to treatment at any time for any reason.
WHAT DO I DO?
Relax! If the therapist needs you to change position or assist in any way they will walk you through exactly what to do.
HOW DO I GET THE MOST OUT OF MY TREATMENT?
Your therapist may give you some aftercare (hot/cold therapy, stretches, strengthening exercises, helpful hints, etc.) following the treatment, these will be tailored to your specific needs. Clients who follow through with these suggestions typically experience less discomfort and an improved response to the treatment.
Remember this is your treatment and your therapist wants to improve your experience so don't be afraid to speak up, let us know what you
feel or ask a question!
July 15, 2015 - REPETITIVE STRAIN INJURY (RSI)
A RSI results from doing a task over and over again and often holding the same posture for a prolonged period of time. These activities damage our tissues and result in inflammation. Inflammation is supposed to be a good thing, it is designed to help heal our body when we are injured; unfortunately when it is allowed to perpetuate (become chronic) it can actually further damage the tissues of our body by the chemicals that get released and the pressure that is placed on surrounding tissues. To minimize the generation of these conditions it is good to remember to stretch before and after activity, take breaks, ice your injuries and get care when the discomfort exceeds a normal level of 24-48 hour gym soreness.
Common RSI's are things like Tennis Elbow (Lateral Epicondylitis), Golfer's Elbow (Medial Epicondylitis), Plantar Fasciitis (is your foot stiff when you wake up and painful to walk on?), Carpal Tunnel (often from typing at a desk for extended periods or poor ergonomics), Iliotibial Band Syndrome (Cyclists, does a pain on the outside of your knee sound familiar?) and many others.
Massage Therapists are trained to treat RSI's and have learned techniques specific to countering the damage inflammation inflicts. Massage Therapy can help accelerate the healing process and your RMT can provide you with remedial exercises to get back on track. If you haven't tried Massage Therapy before now is the perfect time to start before your condition gets worse, stop accepting pain as "just one of those things".
July 1, 2015 - CONSTIPATION
Everyone has probably heard of the benefits massage can have on our muscles & joints and even on our mental well being, but did you know that massage can improve your intestinal health as well?
A properly applied abdominal massage can help to mechanically break up intestinal contents and improve motility. This is augmented by reflexive techniques that incite the Parasympathetic (Rest-and-Digest) Nervous System to allow your body perform the way it should to alleviate constipation.
With so many processed foods in our supermarkets and the ever increasing prevalence of food intolerances and sensitivities we have seen a significant rise in digestive conditions in North American Populations. These often result in painful constipation, gas and bloating. Too often people just learn to live with the discomfort and will even retreat socially when symptoms worsen.
Of course the underlying cause should be investigated and appropriate aftercare sought, but massage can decrease these discomforts often with a single treatment. Why suffer when a registered massage therapist can determine if massage therapy is right for you?