Do You Ever Get Sore After An Uphill Run?

Pelvic Mobility Exercise – “The Shoe Tie Exercise” 

By Shirley Estey, Registered Physiotherapist

Do you ever get tightness or soreness in your hip/pelvis following an uphill run?

This past Sunday, I did a run/hike up the Coquitlam Crunch trail. It was great mix of cardio and glut activation, however, following the hike I was left with some right hip pelvis pain. After doing stretches for my back and gluts, I felt my pelvis and realized that they were stiff and slightly rotated forward.

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Don’t Let Your Balance Slip Away From You?

Stability and Balance in the Winter

By Zeinab Ndow, Registered Kinesiologist, BCAK

As we transition to the colder season in Vancouver with snowy, slippery sidewalks and roads, maintaining stability and balance becomes a challenge. Unfortunately, falls become more common and an influx of fall-related injuries present themselves at our clinic. Therefore, it is important that we are prepared for these obstacles and try to prevent these types of injuries with proper footwear and awareness of our body’s position.

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Only Have A Minute? That’s Enough Time To Stretch Your Hip Flexors

By Zeinab Ndow

The hip flexors are a group of muscles that are important for stabilization of the spine and pelvis, and are used for lifting the knees towards the torso in daily activities such as walking up stairs, running, and walking uphill. Additionally, when we are in a seated position, the hip flexors remain contracted and shortened (because the hips are in a flexed position). Prolonged sitting in this position causes the hip flexor muscle fibres to shorten over time, and this may contribute to lower back pain when these shortened muscles pull on the pelvis and spine, causing the pelvis to tilt forward.

Pelvic Tilts forward = Compression in spine!

Tight hip flexors = Decrease glute muscle use → result: low back and knee pain

The Hip Flexor stretch is an excellent stretch to incorporate into your daily stretching routine. Doing this stretch will help with tight hip flexors experienced from a sedentary lifestyle, or activities where this position is used frequently.

This stretch can be performed in both a standing and kneeling position, and should be held for at least 60 seconds. Try this stretch 2-3x daily.

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Manual Therapy

Manual Therapy is a clinical approach utilizing skilled, specific hands-on techniques to spinal and extremity joints to assess and treat injury and dysfunction.

Spinal Decompression

Spinal Decompression is the therapeutic elongation of the spine in a slow, gentle manner in order to relieve pressure on compressed vertebrae and discs