Minimizing Risk of Running Injuries Blog Series #3: Extrinsic Factors.

Depositphotos 74983307 s 2019

The third cause of running injury is environmental(extrinsic) factors. These factors can include: Surfaces you train on (trails, sand, road, track), Running shoes Weather And many more… We may not always have influence over this third category because it is related to the environment.  Footwear is one factor that we do have control and choice […]

Minimizing Risk of Running Injuries #1: Training Errors.

Risk of Running Injuries Physiotherapy

The main cause of running injuries is: Training errors (inadequate load management). The human body is incredibly good at adapting to load! However, you have to make sure to progressively increase the capacity to sustain higher load. Indeed, if the load exceeds the body’s capacity to sustain that load, the likely result will be pain […]

Exercise #3: Pilates-based Strengthening for Runners.

Rehabilitative Pilates runners Exercise

It’s the final week of our January Blog Series – Pilates-based strengthening for runners…and I’ve saved one of me favourites for last: the side-lying leg press. This exercise challenges the ability to maintain neutral through the spine both in the side lines as well as the anterior(front)-posterior(back) line while working the gluteals.

Exercise #2: Pilates-based Strengthening Exercises for Runners.

Pilates strengthening exercises runners

Week Two Pilates-Based Home Exercise for Runners: Leg Lowers with Resistance Though rehabilitation for runners often focuses on gluteal activation, many of the runners I see in the clinic also have poor abdominal strength. This can result in being unable to support the lower back during longer runs, leading to stiffness and achiness in the […]

Exercise #1: Pilates-based Strengthening Exercises for Runners.

Pilates Strengthening Exercises Runners

Week One Pilates-based Home Exercise for Runners: Skater With running being a linear and repetitive sport, we runners tend not to use our gluteal/buttock muscles which gets us into trouble when training for longer distances that fatigue these muscles and compromise hip, pelvic and lumbar stability. Skater is a great Pilates exercise that combines a […]

3 Easy Exercises to Prevent Knee Injury This Ski Season

Prevent Knee Injury ski alaia physio

The Stats: It is estimated that each year more than half a million people injure themselves on the slopes. Knee injuries make up more than 1/3 of these and are twice as common in women, making them the number one reported injury on the mountain (3).  Often these injuries happen at the beginning of the season […]

Torn Muscle? Current Research Advice for What to do and When.

Torn Muscle Alaia Physiotherapy Downtown Vancouver

Torn or badly sprained muscles can stop you in your tracks and sideline any further participation in sport. Read on for more on what to do when these common and potentially debilitating injuries occur. Acute(sudden onset) muscle injury is characterized by muscle pain caused by micro-tears in the muscle.

Six Exercises to Keep You Injury-Free for Ski Season

Ski Season Alaia Physio

It’s that time of year again! The weather is cooling down and snow is starting to pile up in the mountains- ski season is officially upon us. Downhill skiing is a great way to enjoy the outdoors, spend time with friends and get a great workout. However, the forces of nature on a ski hill […]