AndrewArchibaldpt

This week were going to focus on Footwear!

With how much information there is out there it can be overwhelming when choosing footwear for running. This week I’m going to address some of the basics about footwear and how it applies to running, injury and how to choose/transition shoes.

To start, choose a shoe that’s comfortable! Many running faults don’t actually come from the shoe (although they can) and some research suggests that just choosing a comfortable shoe is enough to get started. Stay tuned because there’s more to come!

Remember to like this post and tag a friend that would benefit from knowing more about footwear!

If you have specific questions about shoes, you want to mention what your favourite shoe is or there’s a certain topic about shoes you want me to touch on leave a comment below!

I’m happy to share that Citrus Sports Medicine and Rehabilitation ( ) is putting on a month long Webinar Series in August to address all your running concerns/questions.⁣⁣
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The webinars will take place every Tuesday at noon. Myself as well as .nd and will be making appearances to help you navigate through the following topics: ⁣⁣
- Basic principles of running⁣⁣
- Gait analysis⁣⁣
- Injury prevention⁣⁣
- Footwear ⁣⁣
- Stress management, nutrition and sleep. ⁣⁣
If there are specific topics you’d like us to cover let me know in the comment section. ⁣⁣
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If you are interested in joining us LIKE this post and DM me for more information. Also tag a friend that may be interested or would benefit from this webinar series! ⁣
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This week were going to focus on the hip flexors! These muscles are often neglected in strength training and hugely impactful on running performance and injury prevention! ⁣⁣
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A running cycle can be simplified into 2 phases: 1) Driving Phase” 2) “Recovery Phase”. ⁣⁣
The “Recovery Phase” follows the driving phase and starts when the driving foot leaves the ground in preparation for the next foot contact. The hip flexor muscles drive the knee forward and upward during the recovery phase of running. ⁣⁣
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The main muscles that drive hip flexion are: 1)Iliopsoas 2)Rectus femoris. ⁣⁣
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An explosive knee drive during a sprint is key for top performance but these muscles are often neglected in strength training and when weak can contribute to hip flexor tendinopathy/strains. So this week get ready to go over some running specific drills/ strength training for the hip flexors!⁣
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🥳I’m pleased to say that Citrus Sports Medicine And Rehabilitation Center ( ) is offering telehealth services! ⁣
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💢If you think you or someone you know would benefit from Telehealth but you’re on the fence I’m happy to say that we are offering free 15min Telehealth consults (for a limited time) to answer any questions/concerns you may have! To book online click the link in my bio (citrus.janeapp.com) or call (416)847-9112. (**Ontario residents only)⁣

Taking telehealth appointments for Ontario residents! Go to bio to book ⁣@andrew_archibaldpt!⁣ ⁣ Today I’m going to show my favorite postural exercises! This is a combination of stretching, mobility and strengthening for the neck and midback. ⁣⁣ ⁣⁣ 💪I focus on the strengthening the muscle of the neck and mid back, mobilizing the thoracic spine and stretching the pecs and lats (which can be tight a troublesome when it comes to posture).⁣⁣ ⁣⁣ Check it out! ⁣⁣ 1)Foam Roller Angels each rep should take ~10s, 20-30reps ⁣⁣ 2)Prone W hold 5s, 10 reps. Try and keep the wrist higher than the elbows. ⁣⁣ 3)Prone T hold 5s, 10 reps. Have the arms at 90degrees and thumbs pointing to the ceiling. ⁣⁣ 4)Prone Y hold 5s, 10 reps. Have the thumbs pointing to the ceiling.⁣⁣ 5)Prone W-T-Y hold 5s, 10 reps. Combine the W-T-Y in one fluid motion trying to keep the arms as far off the ground as possible during the movement. Make this more difficult and more well rounded by starting with tucking the chin and lifting off the ground for the duration of the repetition. ⁣⁣ Go through each exercise once (1 set) and if you have more time work up to 2-3sets.⁣⁣⁣ ⁣⁣ If you have any questions leave them in the comments. Share with/tag someone you think may benefit from these tips!⁣⁣⁣ Music: Sunrise Drive by South London HiFi⁣ #physio #posture #mobility #strength #exercise #homeworkout #homeexercises #posturalexercises

Taking telehealth appointments for Ontario residents! Go to bio to book ⁣@andrew_archibaldpt! ⁣ Today we’re focusing on postural exercises away from the work desk and onto the floor! Postural exercises done on the floor are great because you can use the force of gravity to either add resistance or aid in mobility. ⁣ ⁣ We’re going to stick with the theme of treating the neck/mid back area with this routine. ⁣ ⁣ 💪I focus on strengthening the muscles of the neck, mobilizing the thoracic spine and stretching the pecs and lats (which can be tight and troublesome when it comes to posture). ⁣ ⁣ Check it out! ⁣ 1)Chin tuck + lift off: hold 5s,10reps ⁣ 2)Thoracic extension w/ foam roller: hold 3s, 20-30reps (can focus on multiple levels or just one)⁣ 3)Thoracic rotation w/ foam roller: hold 3s, 20-30reps each side⁣ 4) Pectoralis Stretch: hold/push 20-30s 4-6 reps⁣ 5) Latissimus Stretch: hold/push 20-30s 4-6 reps⁣ Go through each exercise once (1 set) and if you have more time work up to 2-3sets.⁣⁣ ⁣ If you have any questions leave them in the comments. ⁣ ⁣ Share with/tag someone you think may benefit from these tips!⁣⁣ Music: Unrest by ELPHNT⁣ #physio #posture #mobility #strength #exercise #homeworkout #homeexercises #posturalexercises

🕵 More Desk exercises! Last time we addressed desk exercises to help with neck/mid back related pain. This time we’re going to focus on giving the lower back/hips some love. ⁣ ⁣ 💪I touched on seated posture, pelvis/spine centering and desk ergonomics in my previous posts Re: “Shoulder Impingement Part 3/4”. Check these videos out to learn how to anteriorly/posteriorly tilt the pelvis as this will help when stretching too! ⁣ ⁣ 🧠Try not to stay in one posture for over 30mins.When working, set a 30-45min timer and when it goes off try and move, even if it’s for 1-2mins. ⁣⁣⁣⁣ ⁣ 💪Here I go over a quick desk routine to help prevent/alleviate lower back/hip related pain: ⁣⁣ 1)Hamstring Stretch: hold 20-30s, 3-4 reps each side.(1st: anteriorly tilt pelvis 2nd: brace core 3rd: no rounding lower back)⁣ 2)Glute stretch: hold 20-30s, 3-4 reps each side (1st: ant tilt pelvis 2nd: brace core 3rd: no rounding)⁣ A: Cross stretching leg over, pull/”hug” knee to opposite shoulder⁣ B: Bring chest forward (not down) , hinging at hip and keeping lower back braced (no rounding)⁣ 3)Sit-To-Stand: 20-30reps, (find and maintained neutral lumbar spine)⁣ 4)Hip Flexor Stretch: hold 20-30s, 3-4 reps/each side. 1st: post tilt 2nd: brace core 3rd: no arching⁣ A: Place stretching leg on chair, posteriorly tilt pelvis/brace core, bend stance leg and bring hips forward. ⁣ B: Grab the shin of the stretching leg, posteriorly tilt pelvis/brace core and pull leg back. ⁣ 5) QL/Lat Stretch: hold 20-30s, 3-4 reps each side. Left side stretch:⁣ 1. Cross right leg in front of left ⁣ 2. Reach left arm up and reach up and over to right ⁣ 3. The hips simultaneously move to the left/down. ⁣ Go through each exercise once (1 set) and if you have more time work up to 2-3sets.⁣⁣ ⁣ If you have any questions leave them in the comments. Share with/tag someone you think may benefit from these tips!⁣⁣ Music: Intentions by Anno Domini Beats #physio #deskexercise #lowerback #posture #stayhome

🕵️‍♂️Many people have been asking for tips on how to fix their neck/mid back pain from sitting at home working. Sooo I decided to put together a quick exercise routine that you can do while at your desk!⁣ ⁣ 💪I touched on seated posture in general and while working at a desk in my previous posts Re: “Shoulder Impingement Part 3/4”. Check these videos out to learn how to find a more “centered” posture and how to set up your workspace so that you don’t experience as much discomfort. ⁣ ⁣ 🧠However! Remember that there is no perfect posture and ideally we shouldn’t stay in one posture for too long. Your next posture is your best posture! Try not to stay in one posture for over 30mins.When working, set a 30-45min timer and when it goes off try and move, even if it’s for 1-2mins. ⁣⁣⁣ ⁣ 💪Here I go over a quick desk routine to help prevent/alleviate neck/back related pain: ⁣ 1)Chin tuck- hold 3s, 10 reps. (tuck chin towards middle of neck while pushing head back)⁣ 2)Thoracic Extension- hold 3s, 10 reps (extend at mid back NOT lower back, lock lower back by bracing core) Common mistake: excessive movements at lower back. You should expect a lot of movement at the thorax. ⁣ 3)Thoracic Rotation- hold 3s, 10 reps/ each side⁣ 4)Windmill- hold 3s, 10 reps/ each side⁣ 5)Scapular retraction hold 3s, 10 reps (Pull shoulder blades back and down). ⁣ ⁣ Go through each exercise once (1 set) and if you have more time work up to 2-3sets.⁣ ⁣ If you have any questions leave them in the comments. Share with/tag someone you think may benefit from these tips!⁣ Music: Ticker by Silent Partner. #ergonomics #desksetup #deskexercise #posture #physio

🧠Foam rolling has become a staple in many post workout cool downs and is meant to lessen muscle soreness and to attenuate the effects of exercise on reducing range of motion.⁣ ⁣ 📚 Hooren and Peake, 2018 also discuss this in their paper. Based on their review they found that foam rolling can:⁣ 1)Reduce Delayed Onset Muscle Soreness (DOMS),⁣ 2)Increase Range Of Motion (ROM) ⁣ 3)Enhance sports performance the next day. ⁣ Their final comment on these findings is that it foam rolling may facilitate recovery but more research is needed to confirm this. ⁣ ⁣ 💢BE CAREFUL when foam rolling! You can aggravate or even injure yourself if you apply too much pressure or go too aggressive on a soft tissue especially if it’s already injured/compromised. Therefore, I suggest starting in an “unloaded” position with very little pressure on your first session and only apply more pressure on your following session if you tolerated the first. ⁣ ⁣ 💢BECAREFUL when sitting/laying on a foam roller as there is always a risk of slipping off and hurting yourself (e.g hitting your head!) ⁣ ⁣ 💪So here is my post work-out (post run) foam rolling routine! I first show different foam rolling styles that you can use such as:⁣ 1)Unloaded/loaded rolling: Try rolling for 1-2 mins on each muscle group, start gentle. ⁣ 2)Static loaded Trigger Point Release (TPR: Try to find a tended area, lift body off ground to increase pressure to a tolerable amount (discomfort NOT PAIN) and hold for 30-60s. ⁣ 3)Active TRP: Apply pressure onto tender area and start to contract and relax the muscle under pressure. Move through full range slowly for 10 reps, unload pressure, relax, and repeat 2-3sets⁣ ⁣ Add in some of these or all of them and see if it helps! ⁣ 1)Foam Rolling Calf ⁣ 2)Foam Rolling Hamstrings⁣ 3)Foam Rolling Adductors (Groin)⁣ 4)Foam Rolling Quads ⁣ 5)Foam Rolling Glutes*/TFL (NOT IT BAND) + Piriformis**⁣ *Be careful when sitting on foam roller as you risk falling and hurting yourself.⁣ *Be careful rolling piriformis as the sciatic nerve is in this area making this area a sensitive area for aggravation/injury.⁣ Music: “Dwarf Star”- Freedom Trail Studio #physiotherapy #running #cooldown #foamrolling

A post workout cool down is widely believed to be more effective at promoting post-exercise recovery than doing a “passive” cool down aka doing nothing. ⁣ ⁣ It’s important to check whether these claims are supported by Evidence Based Research (EBR) or if it’s taken as fact because of perception/word of mouth. ⁣ ⁣ 📚A 2018 review published by Hooren and Peake titled “Do We Need a Cool-Down After Exercise?” addresses this very question by summarizing current research on the topic. ⁣ ⁣ This review explains that the research does not show strong support for many of the claims made about the benefits of active cool downs. However, here are some highlights when it comes to the benefits: ⁣ 1)It can improve next-day(s) performance (weak support) ⁣ 2)It generally leads to faster removal of blood lactate (practical relevance questionable)⁣ 3)It results in faster recovery of cardiovascular and respiratory system (good support)⁣ 4)It leads to a faster recovery of pH to resting levels.⁣ 5)It has been shown to reduce muscle soreness (weak support)⁣ ⁣ Overall the evidence is really mixed/often inconclusive in terms of how much an active cool down actually helps. Does this mean we shouldn’t do it? ⁣ 🧨My opinion is…. Why not? A good 5-15min cool down doesn’t take much time, there is little to no harm in it if done properly and some evidence supports it. More importantly there is less research suggesting that it is harmful.⁣ ⁣ 💪So here is my post work-out (post run) cool down, try it out and see for yourself if it helps: ⁣ 1)3-5min slow jog (or low impact activity)⁣ 2)Gastrocnemius stretch (hold 30s)⁣ 3)Soleus stretch (hold 30s)⁣ 4)Glute stretch (hold 30s)⁣ 5)90-90 stretch *my favorite! (hold 30s)⁣ 6)Hip flexor stretch (hold 30s)⁣ 7)Hamstring stretch + strap (hold 30s). ⁣ Music: “New Land”- ALBIS⁣ 📚Article: Van Hooren, B., & Peake, J. M. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Sports Medicine, 48(7), 1575-1595. #physio #running#physiotherapytoronto #cooldown #postworkout #stayhome #stretching

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Dear (insert your MPs name), I am writing to you today to ask for your support on an important issue regarding the Canada Emergency Response Benefit (CERB) eligibility. Today, the Benefit is only available to individuals who stopped work because of reasons related to COVID-19 and have not received income for the last 14 days.
Many Physiotherapists across Canada that are self-employed are trying to continue to help their patients and communities via Telehealth Virtual Care. However, many are also making well below the living wage or the 2000$/month offered through CERB. Therefore, based on the eligibility criteria released by the federal government, they must decide between making less than 2000$/month OR stopping to treat our community members in need. This should not need to be a choice of either or. Physiotherapists should be allowed to continue supporting their patients without having to sacrifice the living wage they need to support themselves & their families.
I believe this is an important issue and I am asking for your support to advocate the proposal submitted by Andrew Archibald. This proposal is to provide the CERB benefit to Physiotherapist, but deduct any income made through Telehealth care. For example, if a Physiotherapist earned income of $500/month, they would qualify for a CERB benefit of $1500. This proposal benefits the patients who continue to receive care, the Physiotherapists who bear a smaller financial burden and small business owners trying to keep afloat.
To help action this change, we need your voice and the support of your fellow MPs.

Thank you for your consideration. I hope I can count on you.

Kind Regards, (insert your name)