I am happy to announce that I have started working at Canopy Integrated Health in Lynn Valley, North Vancouver. I am available from 1:30-7pm Wednesdays and 2-7pm on Fridays.
All bookings can be done by calling into the clinic or using the online Jane App.
http://canopyhealth.ca/
Thursday, 13 October 2016
Monday, 14 April 2014
Now offering Dry Needling (aka IMS) Services
I have recently completed Level 1 Dry Needling with Kinetacore Physical Therapy Education. Many people wonder: what is the difference between Dry Needling (DN) and Acupuncture?
There are several key distinctions including method of assessment, diagnosis, and treatment plan development. The descriptions I have used are very basic and I encourage further reading for those who are interested.
Traditional Chinese Medicine (TCM) based acupuncture involves a variety of different assessments involving the pulse and presentation of the tongue. The essential goal is to balance Ying and Yang meridians (energy channels) to achieve balance/homeostasis in the body. Treatment plan employs the use of monofilament acupuncture needles along specific points to address restrictions along the meridians.
My basic certification in Anatomical Acupuncture is from the Acupuncture Foundation of Canada Institute. Applied under this model, we select anatomically relevant points at a specific location depth based on the points taught in AA1 and AA2 courses. Each of these points is specific meridian point with a depth and direction dependent upon the person. We employ regular orthopedic physical assessment rather than the TCM assessment methods.
With Dry Needling (DN) we are interested entirely in the anatomy of the patient and specific myofascial trigger points in those muscles. According to Travell and Simons* a trigger point is a palpable band of shortened muscle fibres that are locally tender to touch. There are some specific biochemical markers including increased acidity that differentiate a trigger point from ordinary healthy muscle tissue*. By releasing these trigger points we can help to restore normal length and health of the muscular tissue, and improve functional movement patterns.
In practice, I now use both methods to achieve optimal results for my clientele.
For more information on Kinetacore courses please visit their website:
http://www.kinetacore.com/physical-therapy/Overview-of-Dry-Needling-Functional-Dry-Needling-Courses/page150.html
*For more information regarding trigger points I have referred to this resource:
Travell, Janet; Simons David; Simons Lois (1999). Myofascial Pain and Dysfunction: The Trigger Point Manual (2 vol. set, 2nd Ed.). USA: Lippincott Williams & Williams.
There are several key distinctions including method of assessment, diagnosis, and treatment plan development. The descriptions I have used are very basic and I encourage further reading for those who are interested.
Traditional Chinese Medicine (TCM) based acupuncture involves a variety of different assessments involving the pulse and presentation of the tongue. The essential goal is to balance Ying and Yang meridians (energy channels) to achieve balance/homeostasis in the body. Treatment plan employs the use of monofilament acupuncture needles along specific points to address restrictions along the meridians.
My basic certification in Anatomical Acupuncture is from the Acupuncture Foundation of Canada Institute. Applied under this model, we select anatomically relevant points at a specific location depth based on the points taught in AA1 and AA2 courses. Each of these points is specific meridian point with a depth and direction dependent upon the person. We employ regular orthopedic physical assessment rather than the TCM assessment methods.
With Dry Needling (DN) we are interested entirely in the anatomy of the patient and specific myofascial trigger points in those muscles. According to Travell and Simons* a trigger point is a palpable band of shortened muscle fibres that are locally tender to touch. There are some specific biochemical markers including increased acidity that differentiate a trigger point from ordinary healthy muscle tissue*. By releasing these trigger points we can help to restore normal length and health of the muscular tissue, and improve functional movement patterns.
In practice, I now use both methods to achieve optimal results for my clientele.
For more information on Kinetacore courses please visit their website:
http://www.kinetacore.com/physical-therapy/Overview-of-Dry-Needling-Functional-Dry-Needling-Courses/page150.html
*For more information regarding trigger points I have referred to this resource:
Travell, Janet; Simons David; Simons Lois (1999). Myofascial Pain and Dysfunction: The Trigger Point Manual (2 vol. set, 2nd Ed.). USA: Lippincott Williams & Williams.
Monday, 30 December 2013
Key Stretches for Runners
As many of you may have guessed, I recently have been chatting with groups at Running Room off 4th Ave. One of the key concepts my clients are interested in is how to stay injury free. Stretching is always a hot topic, and I recommend static stretching be completed primarily after, not before activity. Prior to activity dynamic warmup is an excellent addition to your training, there will be more on this in future blogs.
Static stretching involves holding a position for 30 seconds to one minute, not moving out of a position of specific stretch. Comparing left and right will give you an idea of your symmetry (or lack thereof!). Three key static stretches (read: post run/training!) are as follows:
1. Gastrocnemius and soleus (calf)
http://www.youtube.com/watch?v=3eKAtD2hlow
These stretches are of particular importance to keep your ankle mobile. The second stretch with knee bent will let you know of any limitations side to side.
2. Quadriceps
http://www.youtube.com/watch?v=CZBKSOtyssM
One additional tip is to try to keep the knee back to get stretch of the rectus femoris. This muscle attaches all the way up into the front of the hip bone. As a result, this is a key muscle for causing pelvic imbalances that can put you "out".
3. Adductors
http://www.youtube.com/watch?v=9Y2YZgYQLqc
Excessive tension in your adductors pulls your knee towards the midline, which is no good for knee and hip mechanics!
Remember to keep learning as much as you can about variety in your warmup, cool down, and how to train effectively. Ensure you listen to your body and know when any pain persists longer than 48 hours after activity that you should be getting that checked out by your friendly neighbourhood physiotherapist.
Static stretching involves holding a position for 30 seconds to one minute, not moving out of a position of specific stretch. Comparing left and right will give you an idea of your symmetry (or lack thereof!). Three key static stretches (read: post run/training!) are as follows:
1. Gastrocnemius and soleus (calf)
http://www.youtube.com/watch?v=3eKAtD2hlow
These stretches are of particular importance to keep your ankle mobile. The second stretch with knee bent will let you know of any limitations side to side.
2. Quadriceps
http://www.youtube.com/watch?v=CZBKSOtyssM
One additional tip is to try to keep the knee back to get stretch of the rectus femoris. This muscle attaches all the way up into the front of the hip bone. As a result, this is a key muscle for causing pelvic imbalances that can put you "out".
3. Adductors
http://www.youtube.com/watch?v=9Y2YZgYQLqc
Excessive tension in your adductors pulls your knee towards the midline, which is no good for knee and hip mechanics!
Remember to keep learning as much as you can about variety in your warmup, cool down, and how to train effectively. Ensure you listen to your body and know when any pain persists longer than 48 hours after activity that you should be getting that checked out by your friendly neighbourhood physiotherapist.
Chi Running Mechanics For Reduced Injury Risk!
As New Year's resolutions are just around the corner and many people will be breaking out their running shoes once more, I thought it would be a great opportunity to discuss running mechanics.
Many runners consider shoe fitment to the nth degree, but have rarely considered how they move.
A couple years back I was introduced to the concept of Chi Running, and it certainly had a positive impact on my own running tolerance. Looking up in some recent research, Chi Running was noted to significantly reduce ground reaction force at both the hip and the knee*.
So how do I do it? I start my clients off with three basic principles to try:
1. Land on neutral foot. No heel or toe landing here! More surface area means more ability to dissipate the force from your body- whether trail running or running on concrete.
2. In order to make #1 happen, you need to increase your cadence (# of steps per minute) and decrease the length of your stride.
3. Listen to your feet! If you hear your steps pounding here, you have to think that that load is going somewhere negative- decreasing endurance and increasing your risk of injury to your joints! This can be difficult to achieve with ear buds in, so try running without your headphones. My key tip here is to pick a point in front of you on the horizon or 15-20 feet ahead, and pay attention to how much your head is moving. If you find your head is bobbing up and down, try to minimize that. Steps 1 and 2 will assist this.
As a side note, try not to change too many variables at once! Make these tips your own by trying them and seeing what works for you. Certainly every individual has their interpretation of how to make this work for their own body.
For more information, there is lengthy information available on this website:
http://www.chirunning.com
*The study I alluded to is available here:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022995/
Happy Holidays!
Many runners consider shoe fitment to the nth degree, but have rarely considered how they move.
A couple years back I was introduced to the concept of Chi Running, and it certainly had a positive impact on my own running tolerance. Looking up in some recent research, Chi Running was noted to significantly reduce ground reaction force at both the hip and the knee*.
So how do I do it? I start my clients off with three basic principles to try:
1. Land on neutral foot. No heel or toe landing here! More surface area means more ability to dissipate the force from your body- whether trail running or running on concrete.
2. In order to make #1 happen, you need to increase your cadence (# of steps per minute) and decrease the length of your stride.
3. Listen to your feet! If you hear your steps pounding here, you have to think that that load is going somewhere negative- decreasing endurance and increasing your risk of injury to your joints! This can be difficult to achieve with ear buds in, so try running without your headphones. My key tip here is to pick a point in front of you on the horizon or 15-20 feet ahead, and pay attention to how much your head is moving. If you find your head is bobbing up and down, try to minimize that. Steps 1 and 2 will assist this.
As a side note, try not to change too many variables at once! Make these tips your own by trying them and seeing what works for you. Certainly every individual has their interpretation of how to make this work for their own body.
For more information, there is lengthy information available on this website:
http://www.chirunning.com
*The study I alluded to is available here:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022995/
Happy Holidays!
Wednesday, 16 October 2013
Runner's gut?
As a physiotherapist, I find myself constantly learning from my clientele. Most recently I have learned of the phenomenon "Runner's gut". This where runners suffer from a range of digestive symptoms of nausea, vomiting, and/or diarrhea.
I came across an interesting article on the matter worth considering if you display abdominal discomfort during or after running:
http://www.washingtonian.com/blogs/wellbeing/fitness/8-tips-for-avoiding-runners-stomach.php
In one client, manual treatment of the mesenteric root proved effective in alleviating these symptoms, quite interesting!
http://www.anatomyexpert.com/structure_detail/4820/1337/
I came across an interesting article on the matter worth considering if you display abdominal discomfort during or after running:
http://www.washingtonian.com/blogs/wellbeing/fitness/8-tips-for-avoiding-runners-stomach.php
In one client, manual treatment of the mesenteric root proved effective in alleviating these symptoms, quite interesting!
http://www.anatomyexpert.com/structure_detail/4820/1337/
Jericho Physiotherapy Hours
To those of you out in Vancouver, I am now available with the amazing team at Jericho Sports and Orthopaedic Physiotherapy Clinic. My hours are Monday 12-6pm and Wednesday 7:30-1pm. Call into the clinic for availability.
http://www.jerichophysio.com/
http://www.jerichophysio.com/
Sunday, 2 December 2012
Flat feet frustrations?
I suppose with the holidays, many people are considering upgrades to the bottom end of their wardrobe.
If you over-pronate, like I do (flat feet) you're looking for 4 specific things from a shoe:
1. Wide mid-section (right under the arch) you want this section almost as wide as the heel section of your shoe. Motion control shoes will do this.
2. You want a great deal of support from the middle of the shoe- basically do the twist test. Take the shoe at both ends, twist it, and see if the mid section of the shoe wants to flop all over like day old pizza. If it does, this is NOT the shoe for you (eg. Nike Free, NB Minnimus, etc)
3. Forefoot bend- place your hands on the toes and try to bend up the forefoot of the shoe. If this bend occurs in the middle half of the forefoot, you are happy happy happy. If this bend occurs closer to the midfoot vs. forefoot - drop it like its hot.
4. A good heel cup is an important consideration for any shoe, to give the ankle a bit more proximal stability. Make sure you cant flop the sides and back of the heel all over the place. You want some stability here for sure!
I personally would look into changing up shoes before considering orthotics, as that often solves most problems right out of the gate. There are many shoes available that fit these criteria, but not all will feel right with your foot. So, if you are considering your next pair of shoes, think about these things, and try the shoes! Do as many different activities in store as you can: jog, squat, balance on one leg, etc. This will give you the best perspective on whether or not the shoe is right for you.
If you over-pronate, like I do (flat feet) you're looking for 4 specific things from a shoe:
1. Wide mid-section (right under the arch) you want this section almost as wide as the heel section of your shoe. Motion control shoes will do this.
2. You want a great deal of support from the middle of the shoe- basically do the twist test. Take the shoe at both ends, twist it, and see if the mid section of the shoe wants to flop all over like day old pizza. If it does, this is NOT the shoe for you (eg. Nike Free, NB Minnimus, etc)
3. Forefoot bend- place your hands on the toes and try to bend up the forefoot of the shoe. If this bend occurs in the middle half of the forefoot, you are happy happy happy. If this bend occurs closer to the midfoot vs. forefoot - drop it like its hot.
4. A good heel cup is an important consideration for any shoe, to give the ankle a bit more proximal stability. Make sure you cant flop the sides and back of the heel all over the place. You want some stability here for sure!
I personally would look into changing up shoes before considering orthotics, as that often solves most problems right out of the gate. There are many shoes available that fit these criteria, but not all will feel right with your foot. So, if you are considering your next pair of shoes, think about these things, and try the shoes! Do as many different activities in store as you can: jog, squat, balance on one leg, etc. This will give you the best perspective on whether or not the shoe is right for you.
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