Dr. Jonathan Leung, DC
http://thehealthbox.ca/
We strive to assist our patients improve their health through optimal function.
Dr. Leung graduated from the University of Western Ontario with an Honors Bachelor of Science Kinesiology degree. From there Dr. Leung studied at the Canadian Memorial Chiropractic College where he obtained his Doctor of Chiropractic and a certificate in Clinical Acupuncture. Dr. Leung has been where his patients have after a snowboarding accident in Jay Peak in 2011. He ruptured his ACL and susta
18/03/2018
Simulation lab to test my adjustment precision, speed, adaptability. Some good force feedback using cutting edge technology at its finest. Back to the old stomping grounds where knowledge is power with
10/03/2018
Get a lot of headaches? Persistent neck pain? Jaw pain? It could be your TMJ!
I'm doin a brief lecture on the TMJ, signs symptoms, what to look for and it's intimate relationship with the neck.
Swing by Unionville athletic club at 1pm today and come check it out! 8500 warden Ave
L6G 1A5
13/02/2018
Powerlifters need some love too. Helping out some of these guys and girls who lift my family and more one Rep at a time.
Throwback to a climb! This was a fun one challenging our teamwork and coordination!
Remember to include a bunch of play in your workouts and practice! Makes life and love much more enjoyable.
Train hard and stay healthy over the Christmas holidays everyone!
13/12/2017
THE PINCH
The pinch grip is important as it helps with everything. Use it with any opposing edges, any groove you can find, anywhere and everywhere! Indoor rock climbing, with its protruding holds has evolved to provide you with a tonne of surface area to use your thumb!
Our thumbs are strong and can really help us lock down on a hold so use your thumb wherever you can.
Narrow pinches create some hyperextension into the DIPs - so places you in a half crimp type position.
Wider pinches allow for an open hand position and often force extension at the wrist.
This is, in my opinion one of the best grips to train (it's my greatest weakness!) You can train your grip using a protocol of sub-failure pinch holds (
06/12/2017
A little while ago I wrote up some details of every grip type. Finally getting around to posting them!
OPEN HAND GRIP
This grip position places a lot less stress on the finger joints and tendons. The amount of force on your A2 pulley using the the crimp grip vs. the open hand grip is over 36x! So when you climb try your best to use this type of grip wherever you can.
This position can be trained to become one of your strongest grip positions and is most effective on deep, rounded, sloper or pocket holds.
Take home - Keep the angle between your distal and middle phalanx as open or large as possible! - Use the open hand grip EVERYWHERE! train with it, embrace it, become one with it.
04/11/2017
This morning I had the pleasure to see these two slowly stroll by. They must be past 80! As our society ages one of the most important things is to maintain your mobility! Don't take it for granted. Do your rehab. Do that stretch. Spend a few moments on your health. Don't take it for granted if you can breathe and move. For one day you may not. During my practice this is something I see far more often is once you lose some mobility. That's when you truly appreciate it. Don't wait til it's too late. If you want change. Change something you do each and everyday.
They may both be using a cane for assistance. But they have each other to lean on when it matters.
03/11/2017
Live with purpose. What's yours?
💡
04/10/2017
She came in today with some headaches and the left side of her neck jacked up and unable to turn left to shoulder check!
Today we worked
🔹A few ART soft tissue passes
🔹Neck traction and mid back adjusting
🔹Releasing the root cause - 🗝️ CT junction
🔹Education on work postures
Keep crushing it at the gym!
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29/09/2017
Patient of mine working as a machine operator with tennis elbow or lateral epicondylitis on BOTH arms!
Treated him using
🔹Instrument Assisted Soft Tissue
🔹ART
🔹Wrist and elbow magic
🔹Eccentric exercise
This is the best 😁😁😁 I could ask for from this fine gentleman.
Some of you climbers and dodgeballers get some of this elbow pain. Check yourself before you wreck yourself.
This is the Hawkin's kennedy test - it's an orthopaedic test designed to be coupled with a few other tests in order to test for subacromial impingement - often coupled with the painful arc and an infraspinatus test.
To try this - keep the upper arm parallel to the floor, and rotate the forearm inwards towards the ground, you can do this at various angles as you move the arm across the body.
Either try this yourself or have someone try this on you. If it hurts you may have some sub-acromial impingement!
Ask yourself:
🔹Do I do a lot of repetitive overhead movements?
🔹Does it hurt when I throw right in the front point of the shoulder?
🔹Do I avoid certain movements because it hurts or feels awkward?
🔹Do I favor one side over the other because of this?
Book an assessment with a professional as there are plenty of factors that can contribute to this. To name a few:
🎯Weak rotator cuff muscles
🎯Tight rotator cuff muscles
🎯Improper glenohumeral rhythm
🎯Poor movement patterns
🎯Thoracic spine limitations
🎯SICK scapula
22/09/2017
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Shoulder Impingement Syndrome (aka Subacromial Impingment): one of the most common conditions I see that result in shoulder pain. Most patients will complain of pain near the front or side of the shoulder with very particular arm movements, usually involving flexion and/or abduction of the glenohumeral joint along with certain degrees of internal and external rotation. Some may experience referral pain on the side of the arm or even down near the elbow, thinking it's elbow pain.
Anatomically, when the arm is lifted into these painful ranges, the structures between the humerus and acromion (what we call the subacromial space) have the potential to get pinched. These structures may include the supraspinatus tendon, biceps tendon, subacromial bursa, and subscapularis tendon. The reason this pinch occurs is most commonly due to less than optimal biomechanical movement - the most common being scapular instability, scapular dyskinesis, and poor rotator cuff engagement or sequencing. Hence, if you attempt to move the shoulder without proper shoulder stability or muscle firing patterns, the humerus can ride up too close to the acromion which causes the structures in the subacromial space to pinch underneath the acromion. Thus, to mend these issues one must train the muscles that stabilize the scapula and the rotator cuffs muscles to function appropriately. My shoulder protocol of choice for these cases involve training the serratus anterior with high plank protractions, rhomboids with rows, subscapularis with internal rotations, infraspinatus and teres minor with external rotations, and posterior deltoid with horizontal abductions. You can refer to the last four exercise videos on this page for demos on variations of these exercises. This protocol is also a great prehab warm up routine that I personally use before my upper body days in the gym, which can help PREVENT shoulder impingement from even occurring. Feel the gains to prevent the pain 💪
17/08/2017
The finger is comprised of a number of joints, muscles, tendons, and many pulleys!
Visualized here is your index finger! In the next posts we will will focus on 3 🔑 things: 🔹Flexor tendons
🔹Annular pulleys
🔹Proximal Interphalangeal joint (PIP)
There are many other components to the finger that are important to climbing. Injuries to these areas such as the joint capsules of each phalanx, each knuckle (capsule tissue injuries/capsulitis), the lumbrical muscles (another finger muscle injury source!) and the volar plates. (super super important for ADOLESCENT climbers! Attn: coaches) stay tuned.
31/07/2017
Bright and early for some knowledge. Never too early to learn.
Some climbing and sport specific knowledge to cater to my climbing and calisthenics patient population!
Excited for an awesome 2 days of learning with like minded individuals!
Looking to share of that knowledge with you guys in the next few posts
Exploring some inverted movement while on vacay in the Dominican!
Day #3. Painful pronation and supination at end range.
Rehab :
Hourly
🔹ROM circular articular rotations within painfree range
🔹squeeze grip x30
🔹flex/Ext stretching pnf
🔹30s deadhangs (80% bw)
End range pain 6/10
Turning car keys =0 pain
Turning wheel =3/10
If you've got ringing in the ears (tinnitus), headaches or neck pain that won't seem to go away even with treatment? Did you know your jaw could be the cause?
Pterygoid
The Pterodactyl's of your body - but no actually - these wing shaped muscles are notoriously hard to feel - especially extra-orally - they are the last 2 in the muscles of mastication and their function is to assist in chewing! (Again! big surprise!)
Your pterygoids are comprised of 2 parts.
Medial Pterygoids
Lateral Pterygoids
These muscles work together to help ELEVATE and PROTRUDE the jaw.
The lateral pterygoid muscle is one to note because its the ONLY muscle of mastication that can actually help open the jaw.
Not all muscles are meant to just simply be released! For example - if you have a nerve entrapment of the trigeminal nerve which is a nerve in your face which also controls some muscles of sound modulation (tensor tympani, tensor veli palatini) you can have RINGING in your ears or tinnitus. This may be due to too much INACTIVITY of muscles designed to hold the jaw in its proper forward position. If the mandible shifts too far back tension can be placed on the nerve causing some of your symptoms.
Confused yet? For every joint in the body, there is an optimal position, often you do not want to simply jam the joint as far back as it can go - the same applies for the TMJ. Try out some of the stuff I've posted but if you're really concerned just go get a screen done by a professional! Most will provide free consultations. Check yourself before you wreck yourself.
02/05/2017
If you've got ringing in the ears (tinnitus), headaches or neck pain that won't seem to go away even with treatment? Did you know your jaw could be the cause?
Pterygoids
The Pterodactyl's of your body - but no actually - these wing shaped muscles are notoriously hard to feel - especially extra-orally - they are the last 2 in the muscles of mastication and their function is to assist in chewing! (Again! big surprise!)
Your pterygoids are comprised of 2 parts.
Medial Pterygoids
Lateral Pterygoids
These muscles work together to help ELEVATE and PROTRUDE the jaw.
The lateral pterygoid muscle is one to note because its the ONLY muscle of mastication that can actually help open the jaw.
Got ringing in the ears or what's known as tinnitus?
The lateral pterygoid may be the culprit. A hyperactive pterygoid has connections to the inner ear and tugging on this can create or cause that incessant ringing.
Got a click in your jaw? The lateral pterygoid has a role in causing what is known as anterior disc displacement - or pulling that articular disc in your jaw forward slightly when hyperactive. Although this muscle may be a contributing factor - We have not even begun to go down the rabbit hole when talking about disc displacements. Those are best addressed on a case by case basis with a through assessment.
'Creamsicle toss' this covered in the chalk and blood of my brothers before me.
Beta tip:
If you don't have the accuracy or desire to throw to a pocket/crimp (that you cant see because the red hides it!) use momentum and power to skip right past it. The next hold is a jug. I'd rather throw an extra 4 inches than smash my hand a hundred times.
Maximum effort climb but as fun as it gets!
Thanks for the support Chris! Leen! Rudy!
VC:
20/04/2017
If you've got headaches, tooth ache or neck pain that won't seem to go away even with treatment? Did you know your jaw could be the cause?
The Digastrics.
The Digastric muscles - by definition this double bellied muscle is a small muscle underneath the jaw - There are two bellies of the digastric:
🔹Posterior belly - attaches to the lower part of the skull
🔹Anterior belly - inner side of the mandible and the hyoid bone - a cartilaginous structure in your neck
This muscle helps you with swallowing and depressing the jaw. In patients with TMD, often the posterior belly of this muscle is tight.To muscle test it:
Put your fingers in the corner of your jaw and press forward and toward your eyes.
If you swallow and feel this muscle pop - you're on the right spot.
If you don't quite feel this one - don't worry. It's a smaller muscle which blends with a number of muscles into the front of the neck and is quite a tender point! Some practitioners themselves find difficulty muscle testing this on their patients. I just wanted to show you as much as I could for self treatment - This is number 3 of 4 so only one more!
Next up is the self release for it.
If you've got ringing in the ears (tinnitus), headaches or neck pain that won't seem to go away even with treatment? Did you know your jaw could be the cause?
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Now that you understand some of the basic movements of the jaw - we'll go into a little more detail about how the TMJ functions as a whole. The two smooth movements the TMJ have are:
Rotation
Translation
Here you will see how it works in motion - Jaw opening - During the first bit of jaw opening there is just pure rotation, and then as the jaw opens wider, the articular disc moves and there is a translation component. This video here demonstrates normal TMJ function.
Do you have a click?
If everything is moving well - you will have a smooth motion. If not, you may have a bit of a click or a pop and this is the articular disc getting displaced or pinned during this TRANSLATION phase of movement and then suddenly popping or snapping into place. Note that this processed is reversed on jaw closing and allows another opportunity for displacement or dysfunction to arise with the disc.
15/04/2017
Apparently the gym is closed on good Fridays. Made the best of it anyways with some handstands training. Messed around with a one arm... Held it for about one second 😂 but I thought the lighting here was just too awesome not to try.
13/04/2017
Ok. Back to basics.
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Now that you've seen some of the self assessment of the jaw, we should understand the basic movements of the jaw. When both of your temporomandibular joints move in concert, you have the following 4 movements/terminologies:
Protrusion - jaw moves forward
Retraction - jaw pulls backward
Elevation - jaw rises
Depression - jaw drops
When the muscles of the TMJ are active on only one side you have the movement of Lateral deviation.
Next up a video showing you the 2 main movements at the TMJ itself. Rotation and translation or spin and glide!
If you've got headaches or neck pain that won't seem to go away even with treatment? Did you know your jaw could be the cause?
Temporalis
The Temporalis is second muscle of mastication - or chewing. This muscle is responsible for closing the jaw so to help it release it we're going to slowly open. Simple as pie. Try it yourself on both sides. To start:
🔹Clench your teeth with your hands on the side of your head you'll feel the muscle pop out
🔹Gently perform some circular massage
🔹Pin under your hand and stretch by opening your mouth slowly(not to max)
🔹Hold at end of opening for a brief pause
🔹Rinse and repeat 8-10x
12/04/2017
If you've got headaches or neck pain that won't seem to go away even with treatment? Did you know your jaw could be the cause?
Temporalis.
The Temporalis is another muscle of mastication - or chewing. This muscle is responsible for assisting in closing the jaw along with the masseter. If you grind your teeth at night (bruxism) this muscle and the masseter will definitely have a fun triggerpoint or knots in them. To muscle test it:
Put your fingers in front of your ear and up on your hair and you'll feel the muscle pop out when you clench your teeth
If you have pain directly under your hand or find any harder points it's your Temporalis.
Next up is the self release for it.
'Flexibat' probably a v3-4 on scale. But a v6 checked off for me! Some fun movements in this send. Can you tell I didn't exactly plan my route? 😅
A common climbing problem is pain on the inside portion of the wrist. Sometimes this pain can be a result to damage to the red circle - or TFCC, which is a cartilage structure on the pinky finger side of the wrist. It's function is to support and cushion the small bones of the wrist and stabilize the bones of the forearm (radius and ulna) when the hand grasps or the forearm rotates.
It's important to strengthen the wrist in more than just flexion and extension. When doing this exercise you are working your wrist using radial and ulnar deviation. Keep in mind the following:
🔹Stabilize the forearm
🔹Smooth, steady controlled motion
🔹Grab closer to the CENTER of the stick for an EASIER exercise
🔹 Grab closer to the END of the stick for a HARDER exercise
Rinse and repeat 20 times as part of your warm up or for sets as an integral part of wrist maintenance
Broomstick rotations or Pronation and supination of the arm.
Another wrist mobilization and a strengthening exercise I use as part of my wrist sequence. Supination is the motion similar to if you were to try and scoop up some water with your hand and have a drink or to tighten a screwdriver (Righty tighty). Pronation is the opposite motion.
Using a broomstick perform this action in a SLOW and controlled setting and you'll feel your forearms working hard. The more midline to the stick you are grabbing the easier the movement. The closer to the end you grab, the more resistance you will feel. This happens because you are changing the centre of gravity of the object. Do sets of 20 reps for both arms and enjoy your bulletproof wrists.
Ulnar / radial deviation fist or patent pending URDF!
This is both a wrist mobilization and a strengthening exercise I use as part of my wrist sequence. It is using what's known as a closed kinetic chain (the hand is fixed against the ground) eccentric movement(you contract your muscles while they lengthen)
The more weight you apply with your body the more tension there is on your muscles. Start off with minimal bodyweight and slowly progress through the motion feeling the end ranges of your wrist. This exercise is great used as a warmup before crushing and to bulletproof your wrist. You can also use it after the sharp pain subsides with a
This is a basic wrist flexion stretch which will help build the foundation of mobility required in the wrists for things such as on the rings. This stretches out the extensor group of muscles and tendons located on the outside and backhand side of your arm. The tendons responsible for extension of your fingers and wrist originate at a common origin known as the lateral epicondyle of your arm near the elbow. This is the overused muscle group in or lateral epicondylitis!
Here I'm performing 5s hold with pulses and slowly changing the angles at which I press at to target different areas of the wrist. I do this by rotating my elbows slightly further or less. You can also try and perform 3-5 reps of 15s isometric contractions and relax periods of 30s. (Once again you want to try and spend a minimal total of 90s in the stretch)
When performing a static isometric stretch you assume the position of the stretch to target the muscles of the forearm, then you tense the muscle against the floor (without actually moving!) Hold that muscular tension for 15s, then relax for about 30s. Rinse and repeat until your desired length! Happy stretching.
Videos (show all)
