289-941-4878 info@physioforme.ca

Quarantine Tips for the Combat Athlete

It’s been a challenging few months for staying active. We saw the closures of our favourite Hamilton gyms, dojos, studios, trails, and outdoor workout spots. Many people are anticipating the imminent opening of gyms and workout spaces. However, for martial artists, especially in grappling and close combat sports the wait may be a bit longer. 

Having competed in martial arts for many years and being sidelined by injury, I know what it’s like to sit on the sidelines. Here are some tips I’ve gathered from personal experience as a fighter and physiotherapist as well as from the scientific evidence about staying in fighting shape and mitigating injury risk during downtime.

  1. Go back to the basics.
    We all remember our first day of training. For many people so used to the strict movement patterns of weightlifting, or other sports, being asked to contort into different positions seemed insurmountable. As we advance in our techniques and combat sport vocabulary we take the basics for granted. But even the strongest buildings need foundation work now and again. Now is the time to go back to those early movements: bridging, shrimping, rolling, bear crawls, crab walks, and any other weak links that need work. For striking sports it would be basic kicks, stances, and movement patterns.
  2. Train both strength and muscular endurance.
    These two systems are very important in a well rounded combat athlete. If you don’t have the strength to push your opponent off of you, or if you don’t have the muscular endurance to hold onto a submission it’s tough to make any headway. Strength is trained at lower reps, higher rest, and higher weight (think squats and deadlifts) while muscular endurance is trained with higher reps and lower rest between sets (think sprinting, jumping etc). Now is a great time to work on muscular endurance. Find a field, get to the stairs and put the work in.

    In addition to becoming a better fighter, training those two energy systems are important when preventing injury. Which brings us to our very important third point:
  1. Train at end range.
    Injuries are a part of combat sports. By its very nature a submission is designed to force your partner to ‘tap out’ in order to prevent themselves from sustaining injury. While no injury is 100% preventable, we can increase our resilience and ability to control vulnerable positions.

    Many grappling injuries happen when joints are taken to their end ranges. When you’re strength training, it’s important to make sure you are working a full range of motion, especially those extreme ranges where injuries can happen. When you’re strengthening, completely straighten out your knees at the top of a squat, Work your shoulder at its most vulnerable point (90 degrees of abduction and external rotation.) If you have strong dynamic structures (muscles) supporting the passive joint structure (ligaments), it will help mitigate the most common grappling injuries. Most of us are not strong in these positions so take it slow and build the strength over time.
  1. Focus on recovery.
    We all feel like we’ve been in a constant state of recovery over the past months. But resting on the couch with a bag of chips until 2 am while watching the latest episode of your favourite Netflix show isn’t true recovery.

    When we talk about injury rehabilitation at Revive, we spend a lot of time focusing on what happens outside of training sessions. Many injuries aren’t as much a result of training stress as they are poor recovery from training stress. Remember, exercise is (positive) stress we put on our bodies, how we adapt and grow depends on how we recover.

    Take this time to focus on creating a positive routine around the important elements of recovery. Good sleep hygiene, good nutrition, and good stress management. If you have these pieces in place you’ll be amazed at how well you perform when you return.
  1. Remember why you started.
    Burnout and low motivation don’t just happen when you’ve done too much of something. Not having the social aspect of training, not competing and training at home without direction can all lead to low motivation and burnout. Take some time to remember why you started training. Watch some videos online, read some books (A Fighter’s Heart by Sam Sheridan is my personal favourite).

If you have any questions, have an injury that needs attention, or want to learn more about injury prevention, motivation and recovery, drop us a line at 289-941-4878 (text works too!) or book online at www.hamontphysio.ca

COVID-19 Appointment Protocol

While Revive Physiotherapy is now authorized by Ontario Public Health and the Ontario Physiotherapy Association to provide in-person care, there are a number of adjustments made to our appointment protocol that must be followed to ensure client, staff, and community safety with each visit.

Please review the following steps to be taken before, during, and after each in-person appointment at Revive Physiotherapy. We appreciate your willingness to follow these standards and promote health and safety for all

NEW INTAKE FORMS

On the day of your first appointment with Revive, or your first appointment back, we will require you to fill out an online ‘Client Screening Questionnaire’ no more than 2 hours before your appointment. This form ensures you are an appropriate candidate for in-person care, and are comfortable with the risks associated with an in-person appointment.

MASKS

Your Physiotherapist will be wearing a mask and gloves for the duration of your appointment. Please bring a mask from home. If you don’t have a mask, or forgot yours, masks will be provided for your appointment. If you are unable to wear a mask please let your physiotherapist know prior to your appointment

PERSONAL ITEMS

Please leave as many personal items (Jacket, hat, umbrella, bag etc) as possible in your vehicle. We are a bike friendly facility and will still allow bike storage inside the clinic during your appointment. If you ride your bike, please leave all belongings in your helmet, backpack, or next to your bike.

GUESTS DURING APPOINTMENTS

We are proud of the fun and laid back culture we have created at Revive, and usually welcome your guests to hang out during appointments. At this time we are asking clients to refrain from bringing guests along.

Clients under the age of 16 should still be accompanied by a parent/guardian. 

HAND SANITIZING

Upon entering and leaving the clinic you are required to sanitise your hands using the hand sanitiser provided. 

WAITING ROOM

After entering the clinic and sanitising your hands, please stand behind the blue line marked on the floor as you wait for your physiotherapist to come and get you.

Please avoid touching any surfaces while you are waiting for your therapist. When they are available, your therapist will bring you to the treatment space for your appointment.

We will be removing all reading material and reusable coffee cups from the waiting area until further notice.

APPOINTMENT

The appointment itself will take place fully in the physiotherapy space – only under specific circumstances will clients be using the gym space.

This may mean that certain equipment will be brought into the office for your use during the appointment. All equipment is thoroughly sanitised after each client’s use

PAYMENT

Since we direct bill most insurance companies, contact with the front desk will be kept to a minimum. If you must make a payment, we can do so by e-transfer, a credit card on file, or through a contactless transaction. The Point of Sale system will be kept at a distance from the front desk, and you will be informed when to tap when the time comes. We will not be taking cash at this time.

EXIT

You will be asked to sanitise your hands again when exiting the clinic. Paper masks can be disposed of in the garbage by the door. If you do wear a mask, please sanitise your hands again after removing it.

After you exit the clinic all surfaces will be thoroughly cleaned and sanitised to be ready for the next patient.

 

Thanks so much for your cooperation. We can’t wait to see you all again while keeping it safe.

 

We’re Finally Back!

The re-opening of Revive Physiotherapy is very exciting news, particularly because it allows us to see all you wonderful people in the flesh once again. It’s definitely been a trying time for everyone; we’ve all drastically altered our lives to accommodate the situation before us. There is, yet, light at the end of the tunnel. 

We understand what a change of this magnitude can bring to our bodies; many of us have been completely displaced from our usual exercise routines and left to put together a rag-tag program. Pain, aches, and decreased levels of fitness are bound to arise, and often, we’re at a loss for how to attend to them. When you’re dealing with these worries, you just don’t feel quite at your best. We’re here to get you back on track; back to doing things that make you, you.

Just as your body can take a bit of a hit amidst months of general decreased activity, so too can you rebound, perhaps even better than before. The key is to do it intelligently, which is our expertise. Far too often, people begin to jump back into previous levels of activity without a plan, which can result in injury, pain, and set you back even further. 

No matter what ails you, we want to help you understand what’s going on, and craft a plan that best fits with your predicament. When you leave, we want you to feel confident in your ability to manage your problem. 

Starting from a comfortable baseline, we’ll guide you through a series of progressive sessions that lead to your ultimate goal – from rehabbing a particular injury to reaching new levels of fitness, and everything in between. The expectation is not to get you in for a predetermined number of visits for a predetermined amount of time; the goal is to work with you as a human being and adjust as your rehabilitation progresses.

When you see us, you’ll be getting 45 – 60 minutes of strict 1 on 1 time with your physiotherapist. There’ll be full gym access, and all necessary precautions will be in place (see above). We want your return to Revive to be a safe, impactful, and productive experience!

We can’t wait to see everyone again!

– The Revive Team

Exercise at Home During COVID-19 – A How To Webinar

Making the switch from daily life and routines to working out at home is tough. There are so many online classes/routines it’s overwhelming. How do you create a sustainable home workout program?

Join Julian Quaglia PT and Alan Richter PT of Revive Physiotherapy in Hamilton, Ontario as they walk you through the process of designing an intelliegent, custom, and targeted home workout program using equipment you may already have.

Wednesday May 13th. 5:30pm
Password: 3WsNx8

Click here to begin

10 Truths Everyone Should Know About Back Pain

An amazing article by a renowned pain expert Peter O’Sullivan recently appeared in the British Journal of Sports Medicine. The reason we’re so excited about it, is it addressed some common misconceptions about low back pain.

At Revive Physiotherapy in Hamilton we pride ourselves on delivering the best care we can based on the most recent up to date evidence. There’s a lot of misinformation as well as fear mongering surrounding low back pain that doesn’t line up with years of well documented research. There’s a multibillion dollar industry surrounding selling ‘cures to pain’ so to see this type of editorial published is refreshing.

Here’s a quick summary of the main points of the article:

  1. Persistent back pain can be scary, but it’s rarely dangerous

    Persistent back pain can be really painful and feel disabling, but it’s rarely something dangerous for your health

  2. Getting older is NOT a cause of low back pain.

    We commonly attribute our aches and pain to age, but now the research shows that this is not the case. Pain can happen at any age and properly executed evidence-based treatments can help at any age.

  3. Persistent low back pain is rarely associated with actual physical damage.

    Sometimes it seems that we can ‘feel’ things going out of place. The truth is, we aren’t great at deciphering the cause of our sensations. Most instances of low back pain aren’t due to a specific injury, but due to many other factors such as stress, tension, fatigue, inactivity, or new activities that our body isn’t used to yet.

  4. Imaging such as x-ray/MRI rarely shows the real cause of low back pain.

    Many people want an x-ray or MRI to find out the ’cause’ of their low back pain. It gets sticky because ‘abnormal findings’ appearing on your scan also appear on the scans of people who don’t have back pain. Scans are best left to situations where ‘Red Flag Symptoms’ exist.

  5. Pain with exercise and movement doesn’t mean you are doing harm.

    When pain persists, the muscle and tissue around the spine can become sensitive to touch and movement. The pain you may feel with movement is more indicative of how sensitive you are to that position than how ‘damaged’ your back is.

  6. Back Pain is not caused by poor posture

    This is a big one. We get lots of calls and visits from clients who attribute their pain to their posture. The good news is that how we sit, stand, and move doesn’t cause our back pain, even if those positions may hurt. It’s safe to relax into various positions throughout the day.

  7. Back pain is NOT caused by a weak core.

    Another big one. People are often hard on themselves and attribute their back pain to a weak core. But, very often people with low back pain actually TENSE their core more than those without low back pain. Sure you need to be strong for day to day activities, but with back pain it’s better to learn to relax those muscles than to guard and create more tension.

  8. Backs do not wear out with everyday repetitive use or bending.

    Muscles get stronger when used and so do backs. Get out there, get strong, and have fun

  9. Pain flare ups don’t mean you’re damaging yourself.

    Pain flare ups are scary, but usually aren’t associated with a specific injury. Flare ups have more to do with poor sleep, low mood, lack of movement, new movements, worries, or stress. The trick to low back pain? Try and stay calm, move lots, and find ways to manage lifestyle factors that can trigger flare ups.

  10. Injections, surgeries and drugs usually aren’t a cure.

    Injections, Opioids, and surgeries come with inherent risks and often aren’t associated with better outcomes or reduced pain. Low-risk ways to put yourself in charge of your pain are the key.

It’s a lot to take in, and a lot of new and difficult information to digest. It doesn’t make it easier when lots of us have been hearing the opposite from our health care practitioners for many years. However, the evidence is both refreshing and hopeful. It means you can be in control of your body and confident in your ability to be active without fearing damaging yourself.

If you’re ready to take back your life, pain, and health in a way that uses the most up to date scientific research check us out at www.physioforme.ca or book an appointment online here

Back Pain treatment in Hamilton Ontario
A handy infographic summarising the facts about low back pain