One of the most common positions that we find ourselves in is standing, yet we were never taught how to stand properly! We commonly hear that we need to have “soft knees,” or to never lock the knees out, but why is this the case? Having a slight bend in your knees actually causes more stress at the joint, and as a result, can damage our knees if we remain in this position for a prolonged period of time. So does that mean that we should have “locked knees” when standing or performing exercises? Keep reading to learn our interpretation on the subject on which is safer; “Locked Knees” vs. “Soft Knees.”
Are you sleeping enough?
As the world continues to move towards a 24-hour society, more people are getting less sleep. In fact, inadequate sleep was declared as a public health problem by the US CDC (Centres for Disease Control and Prevention)! Approximately 40% of adults experience inadequate sleep, with athletes, new parents and older adults the ones who are most susceptible to this out of all people. (6) In this blog, we’re going to share key reasons why proper amounts of sleep is vital for exercise performance and recovery.
One of the best exercises for your lower body and overall health are the squats. However, many people do not know the proper form and put themselves at increased risk of injury when performing this exercise! To this day, people are still told/taught not to let their knees go past their toes during their squats to “protect their knees.” When looking at multi-joint movements like the squat, it is important not to focus on one joint, but to look at all of the joints involved in the movement and how they work together in order to perform the exercise properly and safely. In this blog, we are going to address if it is safe for the knees to go past the toes during your squat.
Water makes up 60-70% of the average person’s body weight, and is vital in many processes such as digestion, body temperature regulation and absorption of nutrients. In fact, skeletal muscle is actually composed of as much as 75% water in some people. (2) Given all this, it is shocking that plain water only makes up 48% of fluids consumed by Canadians per day! (3) In this blog, we’re going to share two major reasons why you should be drinking more water, and how you can figure out if you’re drinking enough or not.
With the recent announcement of the month long lockdown, we remain open as an essential service, abiding by COVID-19 protocols!
Check out the video to see what we are doing in real-time!
As we age, it’s natural that we start to lose muscle mass. The scientific term for this is sarcopenia, which refers to the loss of skeletal muscle mass and strength in an individual who is aging. This progressive reduction in lean muscle leads to decreases in mobility and independence, as well as, increasing the individual’s risk for other health conditions. The effects of sarcopenia are more evident in those who are aged 30+ with some studies showing 3-5% of muscle loss per year. But luckily, it is possible to regain lost muscle mass!
Ever wondered if there are any supplements you can take to help treat a concussion?
Since conventional medications have not yet shown much benefit, many researchers are beginning to study a wide range of natural compounds and vitamins that may have the ability to reduce inflammation and protect the brain. Along with curcumin, vitamin D and creatine, essential fatty acids in the form of fish oils, are one class of natural compounds with exciting potential therapeutic benefits in the treatment of traumatic brain injury (TBI). It is important to note that the evidence for these substances is still very preliminary and there is much more research needed to confirm these effects in humans; however Omega-3’s may offer a safe potential option in a condition with no single proven treatment.
“Go home and rest”
Historically, patients with concussions were told to rest, rest, rest. And when that didn’t work, they were told to rest some more.
The research on concussions is evolving at an exponential rate and we are realizing that prolonged rest not only doesn’t work; it can actually make you worse!
Sadly, many healthcare practitioners are not keeping up with the explosion in concussion research and are still telling their patients that the only treatment for concussion is rest. If you have fallen victim to this, you don’t need more rest; you need a second opinion.
First off, what is the Rotator Cuff? The Rotator Cuff (RC) is a common name for the group of 4 distinct muscles and their tendons, which provide strength and stability during motion to the shoulder complex. They are also referred to as the SITS muscles, with reference to the first letter of their names (Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis). The muscles arise from the scapula and connect to the head of the humerus, forming a cuff around the glenohumeral (GH) joint.
You already work out your arms, shoulders, legs, hip and back routinely but there is a part we often ignore completely and it is probably one of the most important. The human foot combines mechanical complexity and structural strength. The ankle serves as foundation, shock absorber and propulsion engine. Your feet sustain several tons of pressure per day and provide flexibility and resiliency. Think of it, during a typical day the feet endure a cumulative force of several hundred tons.