South Island Physiotherapy

What role does cushioning play in the selection of running shoes?

Cushioning in running shoes is crucial in providing comfort, absorbing shock, and reducing the impact on joints during running.

Good cushioning helps to protect the feet and lower limbs from repetitive stress and can prevent injuries such as shin splints, stress fractures, and joint pain.

The right amount of cushioning enhances the overall running experience by providing a smooth and responsive feel with each stride.

Transform your running experience with our comprehensive approach to care! From gait analysis to customized training programs (https://southislandphysio.ca/services/), our team is dedicated to helping you run stronger, faster, and injury-free.
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𝗘𝗳𝗳𝗲𝗰𝘁𝘀, 𝗠𝗲𝗰𝗵𝗮𝗻𝗶𝘀𝗺𝘀, 𝗮𝗻𝗱 𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗶𝗻𝗴 𝗘𝘃𝗶𝗱𝗲𝗻𝗰𝗲 𝗼𝗳 𝗠𝘆𝗼𝗳𝗮𝘀𝗰𝗶𝗮𝗹 𝗥𝗲𝗹𝗲𝗮𝘀𝗲 𝗧𝗵𝗲𝗿𝗮𝗽𝘆
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Myofascial release therapy (MFR) is a type of manual therapy that focuses on relieving tension in the fascia, the connective tissue that surrounds and supports muscles and other structures throughout your body.
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This therapy may be beneficial for various conditions, particularly those involving muscle and joint pain.
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Our latest blog post (https://southislandphysio.ca/news/myofascial-release-therapy/) explores the principles of myofascial release therapy, its proposed physiological effects, and the evidence supporting its use.

What is Myofascial Release Therapy, and What Does it Do? We explore the principles of myofascial release therapy, its proposed physiological effects, and the evidence supporting its use.

What are the key factors to consider when selecting running shoes?

When selecting running shoes, key factors include:

- Fit
- Support
- Cushioning
- Stability
- Durability
- Flexibility
- Breathability

The fit should be snug but not too tight, providing enough room for natural foot movement.

Support and cushioning help absorb impact and reduce joint stress, while stability features prevent excessive pronation or supination.

Durability ensures longevity, flexibility aids natural foot movement, and breathability keeps feet cool and dry during runs.
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𝗔 𝗥𝗲𝘃𝗶𝗲𝘄 𝗼𝗳 𝗧𝗵𝗶𝘀 𝗣𝗼𝗽𝘂𝗹𝗮𝗿 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗮𝗻𝗱 𝗢𝗹𝘆𝗺𝗽𝗶𝗰 𝗪𝗲𝗶𝗴𝗵𝘁𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲
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The sn**ch is a dynamic and powerful Olympic weightlifting movement that involves lifting a barbell from the ground to overhead in one fluid motion.
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This complex exercise not only demands strength but also requires coordination, balance, and technique.
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This blog post (https://southislandphysio.ca/news/sn**ch-exercise/) delves into the primary muscles worked during the sn**ch and how to perform it safely to maximize benefits and minimize risks.

Anatomy of the Sn**ch Exercise | South Island Physiotherapy We delve into the primary muscles worked during the sn**ch exercise and how to perform it safely to maximize benefits and minimize risks.

Ready for a mouthful?
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Say it with us.
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Temporomandibular Joint (TMJ).
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It’s an incredibly nuanced & specialized joint.
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It’s influenced by your cervical spine, thoracic spine, posture, stress, sleeping habits, diet, & so much more.
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When things go wrong in this area we call it Temporomandibular Dysfunction (TMD).
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Things can become painful, clicky, & restricted.
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Patients are usually surprised to find that there exist approaches outside of night guards to help alleviate symptoms associated with TMD.
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We’ve found that Intramuscular Stimulation (IMS) of the pterygoid muscles (swipe), paired with cervical & postural muscle strengthening can be quite helpful.
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Have you or are you suffering from TMD?
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Comment below!
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Does having good running shoes matter?

Yes, having good running shoes does matter.

- Appropriate footwear prevents injuries, improves biomechanics, and enhances performance.

- Proper running shoes can significantly improve pace and comfort, enhancing a more enjoyable exercise routine.

Experience the difference of specialized care tailored for runners! At South Island Physiotherapy (https://southislandphysio.ca/), our expertise in biomechanics, injury prevention, and performance enhancement ensures you can run confidently and resiliently.
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The body changes as we age.
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We all have more wrinkles compared to when we were twenty, but they don’t hurt... at least physically.
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The same goes for changes in our spine!
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Things like disc degeneration, bulging, or narrowing (etc).
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These things are just like wrinkles.
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They’re expected, normal, & don’t necessarily hurt (although they’re usually blamed).
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Swipe to see how common age related changes are by age category & spinal condition.
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Keep in mind - these patients had no pain.
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Zero.
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You are more than your image... & by a long shot.
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If you’ve been suffering from pain & a medical image has left you feeling more fragile & disabled - it might be time to start fresh with a new approach to rehabilitation.
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Do any of these numbers surprise you?
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Comment below!
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We’ve all pulled a hammy.⠀
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It sounds funny, but it feels quite the opposite.⠀
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Above is a nice picture of your hamstring muscles.⠀
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They work hard to extend (straighten) your hip and flex (bend) your knee.⠀
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One condition that affects the hamstring(s), but can sometimes mimic iliotibial band (ITB) syndrome, is bicep femoris tendinopathy.⠀
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Swipe to see what this looks like!⠀
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Bicep femoris tendinopathies are common in runners, cyclists, & jumping athletes.⠀
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Pain can be felt deep to your gluteal muscles where the hamstring attaches to your pelvis or near the outside of your knee where it inserts into the head of your fibula.⠀
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The latter pain presentation is where a bicep femoris tendinopathy can become confused with ITB syndrome.⠀
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Both are characterized by pain located at the outside of your knee and are common in the same, active population(s).⠀
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The good news is that tendons are pretty simple structures.⠀
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They want to get better so that your body can complete the work you throw at it.⠀
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In general, tendons respond well to eccentric or heavy slow resistance exercise.⠀
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Eccentric exercise involves lengthening a muscle that is under load.⠀
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Heavy slow resistance exercise is exactly what is sounds like.⠀
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If you have outer knee pain that has been diagnosed as ITB syndrome, but it isn’t getting better, perhaps your pain is coming from one of your hamstring muscles!⠀
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Have you ever experienced a hamstring injury?⠀
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How did it happen, where did it hurt, & how did you manage your symptoms?⠀
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Comment below!
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Running Tip #3: How to Get Faster

Want to boost your running speed and leave the competition in the dust?

Here are some pro tips to help you pick up the pace:

- Push yourself to run faster during workouts

- Monitor your sprinting speed and stride rate to track your progress

- Add interval workouts to enhance your body's speed and endurance

- Mix in bursts of sprinting to improve your overall pace

- Use lightweight gear and shoes to maximize your speed potential

- Add skipping rope sessions to supercharge foot speed and strengthen your core and upper body

- Hit the gym for strength training exercises like lunges and squats to build power and speed on the track.

Ready to improve your speed? Contact us today (https://southislandphysio.ca/contact-us/) to fine-tune your training regimen and achieve your fastest times!
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WHAT A PAIN IN THE NECK.
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Neck pain can be exhausting, frustrating, & disabling.
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It can sap the joy out of life.
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In the clinic we see A LOT of chronic neck pain.
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Many of these patients have been given stretches & sold expensive contraptions to help alleviate symptoms.
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This isn’t necessarily a bad thing, because symptom management feels great, but it’s of limited utility if symptoms keep coming back.
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Why might symptoms continue to stick around even with copious treatment & stretching?
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Perhaps the neck is weak & requires a good old fashioned dose of strength training.
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A group of researchers took a look at chronic neck pain, general exercise, or ‘usual care’ to see if there were any differences in health outcomes.
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Swipe to see the findings!
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Spoiler alert: exercise helps.
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Any surprises?
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Comment below!
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𝟭𝟬 𝗦𝗶𝗴𝗻𝘀 𝗼𝗳 𝗟𝗼𝘄 𝗕𝗮𝗰𝗸 𝗣𝗮𝗶𝗻 𝘁𝗼 𝗦𝗲𝗲 𝗮 𝗖𝗵𝗶𝗿𝗼𝗽𝗿𝗮𝗰𝘁𝗼𝗿

Chiropractic care has grown in popularity as an effective treatment for various musculoskeletal conditions, particularly those affecting the spine.
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Chiropractors specialize in diagnosing and treating mechanical disorders of the musculoskeletal system, especially the lower back.
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Our latest blog post (https://southislandphysio.ca/news/chiropractic-care-for-low-back-pain/) provides an evidence-based guide on when it is indicated to see a chiropractor, focusing on 10 signs of low back pain.

When to Seek Chiropractic Care for Low Back Pain | South Island Physiotherapy This post provides an evidence-based guide on when it is indicated to seek chiropractic care, focusing on 10 signs of low back pain.

Did you know that sciatica is one of the most over diagnosed conditions?
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We see it all the time.
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People will come into the clinic with intense low back pain.
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There’s often some occasional leg pain that stays above the knee.
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When asked, most will confirm that their back pain is worse than any pain in their leg.
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This likely isn’t sciatica but rather mechanical low back pain (MLBP) that’s referring some pain into the leg.
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Good news for us because recovery from MLBP is relatively straight forward if we do the right things.
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On the other hand, sciatica often produces intense, constant, sharp pain down the leg.
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It might also be accompanied by tingling, numbness, &/or weakness.
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When asked, most will confirm that their leg pain is worse than any pain in their back.
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Even still, recovery is a possibility although the timeline is different than MLBP (think months instead of weeks).
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Have you ever experienced sciatica?
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If so, comment below!
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Fallen arches are bad!
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Or maybe they’re not.
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Either way, they’re certainly blamed for running-related injuries.
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But is this blame justified?
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A group of researchers conducted a really interesting study on this very question.
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They wanted to see if distance to first running-related injury varied between foot postures.
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Swipe to see the findings!
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Any surprises?
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Have you been told your fallen arches or foot posture is bad & is to blame for a running injury?
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Comment below!
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Running Tip #2: Maintain Good Form

Are you ready to ramp up your running game? Mastering proper running form is the key!

Here are some expert tips to help you stride toward better performance and injury prevention:

- Look ahead to keep your neck and shoulders relaxed and free from strain.

- Keep your hands at waist level with a gentle, relaxed grip to avoid unnecessary tension.

- Maintain a straight posture to support efficient breathing and reduce fatigue.

- Swing your arms from the shoulders in a smooth, controlled motion, avoiding crossing them over your chest.

- Land softly to minimize bouncing and conserve energy.

- Conduct a gait analysis if you're experiencing any issues with your form.

Ready to fine-tune your running technique? Book an appointment (https://southislandphysio.janeapp.com/) today and let our experts guide you towards your running goals!
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𝗛𝗲𝗮𝗹𝘁𝗵 𝗖𝗼𝗻𝘀𝗲𝗾𝘂𝗲𝗻𝗰𝗲𝘀, 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲, 𝗮𝗻𝗱 𝗪𝗵𝗲𝗻 𝘁𝗼 𝗦𝗲𝗲𝗸 𝗠𝗲𝗱𝗶𝗰𝗮𝗹 𝗔𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻
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Blood pressure is a critical health indicator often referred to as the silent killer due to its subtle yet potentially devastating effects.
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This blog post (https://southislandphysio.ca/news/blood-pressure/) educates on high blood pressure and its health consequences, the positive effects of exercise on blood pressure, and when to seek medical attention - check it out!

Understanding Blood Pressure | South Island Physiotherapy We delve into high blood pressure and its health consequences, the positive effects of exercise on blood pressure, and when to seek medical attention.

Here are the stages of disc herniation.
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This is a bird’s-eye view of an intervertebral disc, but without it’s good friend the vertebrae.
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This image shows us the stages of disc herniation.
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A herniation occurs when the nucleus pulposus pushes through the annulous fibrosus.
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We all know some who has, or perhaps we’ve experienced, a herniated disc.
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It usually begins with neck or back pain.
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The pain can sometimes travel down the arm into the hand or down the leg & into the foot.
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There could be some tingling or numbness.
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When this goes on for too long an MRI is performed & we sometimes find a herniated disc.
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At this point two primary options are considered - physiotherapy & surgery.
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Physiotherapy is the preferred initial approach as it has been proven to help, discs have a great capacity for healing, & herniations are known to be spontaneously resorbed by the disc.
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This is great news.
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So if you, or someone you know, have experienced a herniated disc - keep in mind that these resilient structures have a capacity to heal.
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The body is meant for movement.
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Your spine is part of the body.
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Your intervertebral discs are part of the spine.
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It’s all meant to move.
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Have you ever herniated a disc?
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We're curious about your experience!
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Comment below!
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Running Tip #1: How to Begin

Are you new to running? Here are some helpful tips:

- Start with a blend of walking and running, gradually increasing intensity.

- Ensure you have proper footwear and always warm up before and cool down after each run.

- Listen to your body's cues and prioritize good form to prevent injury.

- Hydration and nutrition are key, so fuel with healthy foods and stay hydrated.

- Remember, rest days are as important as recovery training days.

- Set realistic goals and celebrate your progress!

Contact us (https://southislandphysio.ca/contact-us/) for personalized advice and care to keep you on track and injury-free. Let's make your running journey a success!
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Who has had their back cracked?
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We know that we have & it usually feels great.
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There are many gratifying aspects of this treatment.
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The sound & relief to name a couple.
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Ever wonder where that ‘popping’ sound comes from?
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Swipe to find the answer to this question.
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Hint: it’s not the realignment of bones.
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Any surprises?
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Comment below!
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Some Lovers Try Positions That They Can’t Handle.
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All physiotherapists know exactly what I’m talking about.
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It’s a classic mnemonic that we memorized during school to remember the bones (called carpals) that make up your wrist.
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They are the Scaphoid, Lunate, Triquetrum, Pisiform, Trapezium, Trapezoid, Capitate, & Hamate.
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Say that three times fast.
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The wrist is pretty cool if you ask us.
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It’s made up of two joints: the radiocarpal & midcarpal.
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The radiocarpal joint is thought to play a large role in wrist flexion.
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The midcarpal joint is thought to be more important for extension.
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& lots of side-to-side (think about waving) movement is thought to occur about the Capitate.
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We think that’s pretty cool to think about, but we always keep in mind that these bones (carpals), joints, & other bits work in unison to link your hand to your arm & produce incredible amounts of movement.
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Are there any wrist injuries you would like to know more about?
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Comment below!
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This might be why your pain keeps coming back.
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Or it might help to explain why we suffer injuries.
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Maybe both?
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This post is all about the stress frequency curve.
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Swipe to learn a little about what the curve is & what it means for you.
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Fun fact: your injury threshold isn’t static.
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It’s dynamic & changes constantly.
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Things like sleep quality, stress, & diet can either bolster or reduce this threshold.
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Making you less or more susceptible to pain & injury.
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We hope this post is helpful!
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What do you think?
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What else might influence our injury threshold?
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Comment below!
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What are some ways I can become a better cyclist?

Elevate your cycling experience with these essential tips!

- Conquer hills, master descending, and ride with purpose.

- Gradually build endurance, improve handling skills, and stay safe in groups.

- Stay motivated with a realistic plan, prepare mentally, and fuel effectively.

- Prioritize recovery with rest, nutrition, stretching, and massage.

If you’re seeking help with training, endurance or recovery, contact South Island Physiotherapy (https://southislandphysio.ca/contact-us/) for expert support!
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Carpal Tunnel Syndrome (CTS) is so common that you know at least one person that has/had it.
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The carpal tunnel is an interesting structure.
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It’s located at the crease of your wrist (with your palm facing upwards).
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It consists of the carpal bones & your flexor retinaculum or carpal ligament (as well as some other stuff).
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The tunnel allows for the passage of multiple structures (flexor tendons & median nerve) from your forearm into your hand.
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The median nerve is usually the issue with CTS.
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The median nerve is responsible for feeling & movement about the thumb side of your hand (see red, highlighted area above).
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When the nerve becomes compressed or irritated you’ll likely start to feel some tingling &/or numbness in the red area.
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Holding & gripping things can make these symptoms worse.
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They can progress towards a constant, burning sensation & eventually lead to weakness & muscle loss.
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CTS is a huge issue for those who hold jobs that require repetitive hand movements, gripping, carrying, lifting, using tools that cause vibration, & typing.
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Physical rehabilitation typically involves identifying what specific activity is aggravating CTS the most & finding ways to modify the activity.
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Once this has been achieved we transition into wrist mobility & strengthening to reduce the likelihood of CTS reoccurrence.
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Have you ever had Carpal Tunnel Syndrome?
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If so, what caused it?
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Comment below!
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How can cyclists prevent wrist and forearm pain or numbness?

- To prevent wrist and forearm pain or numbness while cycling, cyclists can follow these guidelines:

- Maintain slightly bent elbows to act as shock absorbers over bumps.

- Alternate hand positions frequently to reduce pressure on wrists and forearms.

- Avoid dropping wrists below the handlebars to prevent strain.

- Use padded gloves for extra cushioning and support.

- Stretch hands and wrists before and after riding to maintain flexibility and reduce tension.

From injury rehabilitation to performance optimization, we offer a comprehensive range of services to support every aspect of your cycling journey. Contact us (https://southislandphysio.ca/contact-us/) to schedule your appointment and take your cycling to the next level!
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We're not saying go lift a bunch of things with your back.
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Though we think lifting with your back is often a great idea when sound training principles guide your progress.
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What we're saying is that there is some considerable debate about why we shouldn’t be afraid to lift with our backs.
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& how being told to avoid the above might be contributing to the development & continuation of low back pain!
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Swipe to check out the findings from a neat study that looked at occupational health guidelines & how they might not be effective at reducing the rate of low back pain within the workplace.
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Any surprises?
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Comment below!
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How can one Clinic be so lucky?!?!
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We're over the moon about our newest Team Member joining us!
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Madison is an amazing Registered Massage Therapist that ALSO HAS A DEGREE IN ATHLETIC THERAPY!!!
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She's smart, fun, super athletic, & we're very lucky to have her on our team.
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Madison approaches all injuries and clients with an open, collaborative & communicative treatment style.
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Each of Madison's sessions are meticulously tailored to address your specific needs, focusing on enhancing performance, preventing/treating injuries, & expediting recovery.
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Madison utilizes a variety of techniques such as traditional Swedish & deep tissue massage, joint mobilizations, myofascial releases, active release techniques & a therapeutic exercise plan which can include stretches, strength exercises or sport specific exercises.
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Everyone please help us in welcoming Madison Ashcroft to our team!!!
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Comment below!
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