When do you need an x-ray after twisting your ankle?

Have you ever twisted your ankle and wondered if you should get an x-ray to see if it is broken? Therapists use The Ottawa Ankle Rules to determine whether or not an x-ray is indicated after spraining your ankle. An x-ray is indicated if there is specific pain at certain bony sites at the ankle […]

The Biology & Treatment of Muscle Strains

We’ve all been there before – you pulled a muscle. You hear conflicting advice from your teammates, coach and google. Ice it — no wait, heat it. Rest it – no, wait, load it. Tape it – no wait, don’t tape it. This article outlines what happens on a cellular level, and how we can […]

Why “perfect” posture is a myth

People often blame their neck and back pain on “bad posture”. We’ve heard multiple patients ask us if they should buy posture correcting braces, or elastic bands that help pull their shoulders back, or devices that vibrate when you slouch into “poor” posture. Everyone is trying to attain the “perfect” gold standard posture of sitting […]

The SCIENCE behind Foam Rolling

Foam Rolling – Why? For How Long? Where? What does it do? In recent years, foam rolling has become a mainstay practice in all kinds of sport and athletic settings – and has been regarded within the strength and conditioning field, as a means to improve the efficiency of training, competition preparation or post-exercise recovery. […]

Your Best Squat Technique is Determined by YOUR Anatomy

Contrary to popular belief, there is absolutely no one-size fits all in terms of squat. We’ve all heard of the popular cueing for a squat – toes slightly pointed out, feet at shoulder width, and squat past parallel. Unfortunately, there are anatomical differences between individuals where this setup is simply not the most effective, or […]

Acute injury management: What you should do in the first few days of an acute injury

We’ve all rolled an ankle or pulled a hamstring while playing sports. The next few days the injured joint/muscle/tendon goes through a predictable pattern of pain, swelling, warmth, redness and restricted movement. Previous research suggested “RICE” to manage the initial phase of injury; rest, ice, compression, and elevation. Most patients who visit us have used […]

Does static stretching prevent injuries?

Static stretching

We’ve all heard someone tell us to stretch before running or playing a sport to reduce the risk of injury. But is touching your toes or pulling your heel to your butt really enough to reduce your risk of pulling a hamstring or quad muscle while running or playing a sport? The quick answer is […]

The TRUTH behind diagnostic imaging & pain

This is a no holds barred look at the overprescription of diagnostic imaging in patients, and the effect it has on the patient. Every week there are patients that present to the clinic with the look of death of their faces, holding a report from an MRI or Ultrasound. Here’s the one thing we want […]

FRONT SQUAT VS BACK SQUAT: IMPLICATIONS TO INJURY

The squat is considered one of the best (if not the best) exercise for increasing strength and stability of the muscles of the lower extremity – due to it’s activation of the large musculature of the hip and knee, as well as abdominals and erector spinae. It’s ability to improve power and strength has made […]