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Plantar Fascia Release for Sore Feet

March 15, 2021Mariana Uncategorized

mechphysio

Ever wonder what we do when there’s no one in th

Ever wonder what we do when there’s no one in the clinic? You’re looking at it! We have to take care of our own bodies just as much as we take of our patients! Lots of stretching and mobility work to make sure that our bodies are in shape so that we can take care of yours!

Even as therapists sometimes we catch ourselves slouching, especially towards the end of the day. Taking a quick break to roll out the T-spine or do some side glides can make us go the distance, we are constantly practising what we preach!

#physiotherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #exercise #backpain #wellness #pain #injury #therapy #massage #sport #gym #healthylifestyle #mobility #sportsmedicine #recovery #osteopathy

The scalene muscles are three paired muscles (ante

The scalene muscles are three paired muscles (anterior, middle and posterior), located in the lateral aspect of the neck. They act as accessory muscles of respiration, and perform flexion at the neck.

When dysfunctional, the scalene muscles can send trigger points into the temporal region of the head, the jaw, cheek, behind the eye, and just above the eye in the forehead, causing tension headaches.

The brachial plexus and subclavian artery run through the scalenes so if they become tight, this can lead to numbness, tingling, weakness, and even pain in certain areas of the arm, hand, and fingers.

Here is a technique we use to release those tight scalenes after a whiplash injury. It can be hard to target and massage the scalenes while also making sure the patient is comfortable and does not feel like they are being choked, but when it comes to neck injuries we’ve got it down! Think you may have some tight scalenes? Come see us!

#physiotherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #whiplash #exercise #neckpain #backpain #wellness #pain #injury #therapy #massage #sport #gym #healthylifestyle #mobility #sportsmedicine #recovery #osteopathy

Happy Tuesday, today we’re working on ankle mobi

Happy Tuesday, today we’re working on ankle mobility! Why would we want to do that?

Studies have shown the importance of ankle mobility in ACL injury prevention, performance in weight lifting exercises such as squats, and the improvement of kicking mechanics in swimming.
Ankle flexibility can also help prevent unwanted injuries or strains that are often seen in sports requiring sudden changes in speed and direction.
The flexibility of the ankle enables the tendons, ligaments and muscles around the ankle to accommodate for these sudden movements or changes of direction and to help keep an athlete from unwanted injuries.

This exercise increases dorsiflexion! (When your toe goes “up” towards your shin!) By getting into a deep lunge position you can use your body weight to push yourself past your normal end range! The band sweetens the deal by simultaneously applying a posterior glide to the ankle, which also increases your dorsiflexion!

You can do this exercise 5-10 reps for 2-3 sets. Hold in the deep lunge position for about 5-10 seconds and then rest for 5-10 seconds to get the full affect!

#physiotherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #exercise #wellness #pain #injury #therapy #massage #sport #gym #healthylifestyle #mobility #sportsmedicine #recovery #osteopathy

💪We don’t give enough credit to the PNF techn

💪We don’t give enough credit to the PNF technique!
What is PNF?!
Proprioceptive Neuromuscular Facilitation 🤓

Proprio- what now?!?!😅😅

It’s a essentially a hack on the nerves in your muscles

The Benefits:
✅ Improves Joint Mobility
✅ Improves Muscle Flexibility
✅ Improves Nerve Function

Here we see it work to increase shoulder flexion way past what would be comfortable to force on your own.

PNF proves successful with post-op rehab for knees and hips, frozen shoulder, shoulder impingement syndrome, post-op elbow rehab, and Achilles tendinitis.

#shoulderworkout #shoulderpain #shouldermobility #massagetherapy #thornhillphysiotherapy #physiotherapytreatment #physiotherapy #lowbackpain #kneereplacement #shouldersurgery #achillestendonitis #plantarfasciitis #markham #vaughan #vaughanmills #richmondhill

Engaging your core doesn’t have to be complicate

Engaging your core doesn’t have to be complicated... But sometimes well-meaning trainers and body work practitioners go into soooo much detail that the patient doesn’t know what they’re trying to feel for anymore!

Here are some common ways of thinking about engaging your core:

✅ Bring your belly button into your spine 🤔
✅ Pretend you’re about to brace for a punch in the gut! 😳
✅ Take a deep breath and hold 🥴
✅ Pretend your trying to put pants on that are two sizes too small! 🥵

Thankfully there are other more objective ways to check if you’re getting that core contraction..

😌For beginners and for anyone that wants to practice engaging their core here are some everyday activities you can practice with:

✅ Loading and unloading groceries
✅ Picking up your kid off the floor
✅ Moving furniture
✅ Lowering something from a high cupboard
✅ Twisting your back to reach something
✅ Getting up from a deep sofa
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#coreworkout #coreexercises #corestrength #corestrengthening #corestabilitytraining #thornhillphysio #thornhillphysiotherapy #markhamphysiotherapy #vaughanphysio #richmondhillphysiotherapy #massagethornhill #massagetherapy #massagetherapymarkham #lowbackpain #neckpainrelief #neckstretches #hipflexibility #gardening #exercisemotivation #functionalfitness

Happy Muscle Monday morning everyone! Today we are

Happy Muscle Monday morning everyone! Today we are bored with regular planks, so let’s spice them up a little bit!

1. Elbows to Hands Plank: start with a normal elbow plank and using one arm at a time, raise yourself up onto your hands. Don’t forget to keep your core tight and try not to “wiggle”!

2. Shoulder Tap Plank: Start in a plank on your hands with straight arms and slowly raise one hand and then slowly lower it back down, repeat with the opposite side! Remember to engage your core and stay stiff and strong!

3. Ball Pass Plank: Start in a hand plank position with your arms straight, pass the ball back and forth between your hands. As always, try to stay in that strong, straight back plank position!

4. Bosu Balance Plank: Using the bosu ball, set up in a hand plank position keeping your arms straight. Try and hold as still as possible while the bosu takes you off balance! Tip: if you don’t have a bosu, use a pillow or a towel!

All planks can be held from 30 seconds - 1 minute, for 3-6 reps!
What kind of plank modifications do you make?! Comment and let us know!

#physiotherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #exercise #backpain #wellness #pain #pilates #injury #therapy #massage #sport #gym #healthylifestyle #mobility #sportsmedicine #recovery #osteopathy

😒😒The neck and upper back are one of the big

😒😒The neck and upper back are one of the biggest sources of discomfort for 75% of people. That’s huge!! 🤯🤯

👀 But the good news is that IT DOESN’T HAVE TO BE!!

✅Want to feel some serious relief of neck pain and shoulder tension?

✅Want to feel relief of migraine-like headaches?

✅Want to feel relaxed and comfortable while working from home on your laptop or phone?

😃We all want these things. We all want to feel great in our own body. The first step is getting an Initial Assessment done @mechphysio ☝️

😁Since we opened our doors in 2014, our patients suffering from #neckpain and #shouldertension have felt the relief from the excellent Physio and Athletic Therapy care.

Don’t wait for your neck and shoulder tension to take over your life. Book a session and feel the relief 😎

#neckpain #neckpainrelief #shoulderpain #rotatorcuff #shoulderworkout #myofascialrelease #healthylifestyle #flexibility #mobility #hipmobility #mobilitytraining #torontophysio #richmondhillphysio #vaughanmills #vaughanmoms #vaughanphysio #neckstretch #crossfit #bodybuilding #healthylifestyle #bootcamp #thornhill #thornhillphysio #richmondhillmassage

👋 Do you have issues with bearing weight on you

👋 Do you have issues with bearing weight on your hands?
Downward dog or push ups? Perhaps burpees or a straight-arm plank will be a no-go because of your wrists?

👋Don’t worry! You’re not alone.... wrists can lose flexibility from having a desk job, a driving job and definitely from overuse of smart phones 📱

💪Kendra, our new super flexible athletic therapist is showing off some amazing wrist mobility here.

👍Try these two stretches the next time you’re about to do yoga or workout and you’ll feel a big difference in your abilities!

✅Hold each for 10 seconds with a gentle push and repeat 8 times. If you feel like your really working hard on these stretches, double up the reps. 💪

👋When you have good wrist and nerve flexibility you will be unstoppable in yoga CrossFit, and Bootcamp classes!

Think you can match Kendras super human mobility???

#thornhill #thornhillphysio #physiotherapy #massagetherapy #massage #gym #workout #wristpain #wristpainrelief #carpaltunnel #carpaltunnelsyndrome #wristsstretches #functionalmedicine #functionalfitness #lowbackpain #neckpainrelief #myofascialrelease

Happy Monday everyone! We hope you all had a nice

Happy Monday everyone! We hope you all had a nice restful long-ish weekend, now it’s time to get back to work! The team here at MECH have put together four of our favourite core exercises for you to get started with (no boring crunches here)!

All exercises can be done for 10-20 reps for 2-3 sets! If you get the time to try these out during your day, post a story and tag us! Let’s get moving!
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#physiotherapy #physio #physiotherapist #rehab #rehabilitation #fitness #health #exercise #backpain #wellness #pain #injury #therapy #sport #massage #gym #healthylifestyle #mobility #sportsmedicine #recovery #osteopathy

Lunging into Monday with lots of POWER!!! 💪Pu

Lunging into Monday with lots of POWER!!!

💪Push, baby push!!! 💪

The L U N G E :

✅ Push through the heel
✅ Keep that core tight
✅ Eyes straight ahead!!
✅ Push your leading knee out

#strength #strengthtraining #strengthandconditioning #lunges #lungesandsquats #lungesworkout #lungesfordays #legworkout #physiotherapy #thornhillphysiotherapy #massagetherapy #massagetherapist #myofascialrelease #activelifestyle #kneepain #kneepainrelief #kneeexercises #neckpain #lowbackpain #coreworkout #coreexercises

🥳🥳Celebrating not one but TWO new staff memb

🥳🥳Celebrating not one but TWO new staff members today with a delicious patio lunch.

🤩Welcome Mackenzie and Kendra to the mechPhysio team!!! 😄😄😄

Thank you @pizza_e_pazzi for the delicious Italian food and drinks 🍹

As always thank you to the hilarious @melinabisogni for keeping us all laughing 😂😂😂

@classicsab @kendrasheps @mack_koop

#stafflunch #teamwork #lowwhatyoudo #athletictherapy #physiotherapy

🗓 Wednesday #humpday 😄We could all use a l

🗓 Wednesday #humpday

😄We could all use a little ‘decompression by compression’ at this moment 😄

👉One of the amazing things about Physiotherapy and all therapy in that case is that it has a cumulative effect. The more consistent you are in the early stages, the better results you will feel for longer time.

#lowerbackpain #lowerbackworkout #lowerbackstretch #lowerbackphysio #physiotherapy #thornhillphysiotherapy #markham #markhamphysiotherapy #torontophysio #mobility #mechselfcare #vaughan #vaughanmoms #northyork #lowerbackpainrelief

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