Summit

What is Sport Physiotherapy?

Athletes put a lot of sweat and dedication into their performances.  Injury can reduce training quality, impair performance and disconnect an athlete from their sport or team.  You have worked too hard to be sidelined longer than absolutely necessary.

The best treatment of a sport related injury requires; knowledge of the physiology and mechanics of the sport, a detailed injury assessment, performance specific treatment planning and clear communication with the athlete, coach, parent and trainer.

Contact us today to see how we can help speed your recovery along!

 

At Summit we give you a clear recovery plan including; timeframes for recovery, cross training outline, return to sport plan, and comprehensive post injury maintenance program

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Happy Family Day !

Today is a day of family, happiness and being together. It’s a great day to be together and have some fun on this long weekend!

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What are concussions and what do you do when you have one?

Concussions are mild brain injuries which can be caused either by whiplash or a direct blow to the head. You do not need to lose consciousness to have a concussion! Concussion symptoms are variable but often include headaches, nausea, dizziness, light and sound sensitivity and decreased cognitive function.

If you receive a blow to the head or whiplash and believe you have a concussion you should seek immediate medical attention, either from your family doctor or urgent care facility and follow their medical advice.

In the very early stages of concussion rest is the best treatment. With proper rest the majority of people who sustain a concussion are symptom free within weeks, however with severe or repeated concussions symptoms often last longer.

If concussion symptoms linger physiotherapists can assist in rehabilitation and return to function, Concussion rehabilitation is complex and will address a variety of brain functions, including dizziness rehabilitation, balance and vision retraining, exercises to improve cognitive function and treatment of any neck injury.

The physiotherapists at Summit are specially trained to identify the unique needs and subsequent management of an individual’s concussion.

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Nutrition Tips for (Hockey/Soccer)

Hydration

Keeping well hydrated is important to your performance. Calculating your personal sweat rate is the key to knowing what you need.

  1. Know your sweat rate.
    1. Weigh before activity (naked, voided bladder) = 40kg
    2. Weigh after activity (naked, voided bladder) = 39kg
    3. Difference is weight lost. 1 kg = 1 Litre = your water loss.  If you drink during practice then add that volume to your starting weight (eg. 500ml = .5kg to your starting weight).
  2. Drink fluids and preferably water – regularly throughout your training and competition sessions according to your sweat rate. The stomach can tolerate up to 1Litre but it’s safe to say 500ml-750ml/hour is tolerable.
  3. A weight loss of greater than 2-3% of total body weight from sweating affects performance but you should not try to gain weight either. Drink enough to keep your weight loss under this limit.
  4. Before exercise – drink 150 – 400ml 45 minutes ahead of your game or practise. Choose the lower amount if you are 10years old and the higher amount if you are in your teens.
  5. After exercise – drink 150% of your losses. So if you lose approximately 1 kg then drink 1.5 Litres of water + eat salty foods OR consume a sport drink to obtain the electrolytes that you have lost with your sweat.

 

Pre-Exercise or Competition (Tips for a solid pre exercise/competition) meal – 2 – 4hrs ahead.

Topping up your blood sugar and ensuring you have ‘energy to burn’ is important to your performance.  Here are some tips to help you.

  1. Choose to consume at least 1.0g carbohydrate/kg your body weight and 10-30g protein as part of the pre-exercise/game meal.
  2. Choose foods higher in complex carbohydrates (rather than sugar), moderate protein and fat. The closer to practice or game-time, the smaller the meal should be. Examples include:
    1. Stir-fry chicken and vegetables with brown rice;
    2. Whole wheat pasta with meat and tomato sauce, salad with oil and vinegar dressing;
    3. Peanut butter (or almond butter) and banana sandwich on whole wheat bread with chopped vegetables on the side.
  3. Drink 500ml of water with the meal. Sport drink is unnecessary.
  4. Choose familiar and easy to digest foods – game time is no time to experiment.
  5. Test the limits of “how much”. A good starting point is 100calories/hour before exercise.  1hr = 100 cal. snack, 2hrs = 200 cal. snack, 3hrs = 300cal small meal or snack… and so on.  People sometime hold back on the pre-exercise meal not realizing that they might perform better with a little more food.  Over-consuming also has its drawbacks.

 

 

Post-Exercise Recovery

Looking after your post exercise nutrition helps you both recover from your most recent training session as well as prepare you for your next one.

  1. Ideal timing after a hard workout is within 30 minutes. This starts the recovery process for the muscles and helps to refuel the carbohydrate tanks for the next time.  Please try to get to a real meal within the hour after your snack.
  2. Consume 1.0-1.5g carbohydrates/kg your body weight. If you weigh 50kg then your post exercise recovery snack could include 50-75g of carbohydrate.
  3. With that also consume 15-25g protein.
  4. With that also consume 150% of your weight loss in fluids (reminder of sweat rate).
  5. Your post-exercise intake should reflect your energy expenditure. If you didn’t see a great deal of play, then rehydrate and get to a meal within the hour.

Sample post exercise combinations

1 Bagel (45g carbohydrate) + 1 large banana (40g carbohydrate) +75-100g Turkey (25g protein) 500ml water
500ml chocolate milk (58g carbohydrate) Includes  (18g protein) + 500ml water

 

 

Tournament Play

Tournament play can be challenging for many reasons.  Having a plan and some standard and healthy ‘go-to’ foods available throughout the day will help to keep your energy and keep you sharp.

  1. Book-end your day with a solid breakfast and dinner. These should include foods higher in complex carbohydrates, lean protein, moderate amount of fat and fluids (preferably water).
  2. Focus on your post-exercise recovery snack and hydration between matches or games especially when you have less than three hours between.
  3. Get to a meal as soon as possible after your last game – still including your post exercise recovery snack within the 30min following your game.
  4. Keep all food choices of highest quality. As little extra sugar and fat as possible
  5. Stay with familiar foods. No experimentation during a tournament.

Sample tournament intake

Breakfast Post-game 1 Post-game 2 Dinner
Oatmeal

Berries or dried fruit

Greek yogurt

Hard cooked eggs (2)

500ml water

Water or sport drink, homemade cookies (or a sandwich if there is enough time between games), chocolate milk, fruit Water, drinking box of real fruit juice, cheese and crackers, fig bars or  homemade cookies Pasta with tomato and meat sauce, cheese, salad with oil and vinegar dressing  or Vegetarian pizza with extra vegetables, salad with oil and vinegar dressing AND lots of water.

 

 

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Client Testimonial – Stacie Willoughby :)

Almost two years ago I severely sprained my ankle in a race. Within three days I began working diligently with a physiotherapist at Summit in High River. Without the knowledge, expertise and care of two amazing physiotherapists in that clinic there’s no way I would have been able to get back out there racing and doing what I love as quickly or as confidently.

They took amazing care of me and also really took the time to listen to my concerns and goals. They put a plan together for me to get me up and running again, which lead to me conquering all my adventure races this year! and for that I owe them big time!

Thank you Summit – Stacie Willoughby

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Client Testimonial :) From Frances Teixeira

Thank you to Francis Teixeira for this testimonial.

I was a gymnast and then a coach from a very young age (my mother was a coach) till I was 42 years old when my right knee became unstable. I stayed physically active for another 7 years.
Then, in 2009, I landed on my feet from a “fall” off a horse and my right knee buckled.

MRI results from my right knee:
• Chronic high grade ACL tear
• Old MCL sprain
• Bowing of the LCL
• Healing Lateral Meniscal tear
• Fluid on the proximal tibiofular

I basically had one tendon left in my right knee that wasn’t torn or bowed.

Bob Dunlop from Summit Physio (and the rest of the crew) kept me walking and functioning before surgery.

After surgery, with a huge amount of help and encouragement from Summit Physio, I am able to fully use my right knee. Flexibility and balance were the hardest skills to develop as I had done years of compensating for a weak knee. And without Summit Physio direction I would probably be still favouring the knee as a habit and never try to develop the balance I had lost. I would say that my right knee is now my strongest knee.

I am constantly amazed at the strength, flexibility and balance I have gotten back. My right knee is pain free and strong. I never anticipated the surgery and physio would result in such a successful recovery.

My deepest and most sincere thanks to everyone at Summit Physio,
Frances Teixeira

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Core Strengthening Classes, designed and led by a Physiotherapist.

Attention all Moms and Women!

Our good friend Haley Carrier at Pinnacle Health Physiotherapy is offering Core Strengthening Classes, designed and led by a Physiotherapist.

Their classes are designed for postnatal moms and women of all ages. Join them to learn exercises to strengthen your deep core muscles to help improve your function and activity.

Core and More Postnatal Physiotherapy Class Series

Next class starts February 28! Babies are welcome to all classes!

Core and More for Women Class Series

Classes will start this Spring!

Service eligible for reimbursement by most health insurance plans that cover physiotherapy!

Visit their website or contact us for more details or to Sign Up!!

Website: www.pinnaclehealthphysio.com

Email: haley@pinnaclehealthphysio.com

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What is Spinal Disc Degeneration and Herniation?

Spinal discs are rubbery pads between the vertebrae (bones) in our spine. Healthy discs have a tough, fibrous outer membrane and an elastic core. As we age, our discs become less elastic, lose fluid and the outer protective membrane becomes weaker.

Disc problems are sometimes lumped together under the term degenerative disc disease. Poor muscle tone, poor posture or excessive strain on the spine are some of the causes of non-age-related degeneration. Furthermore, injuries and repetitive activities involving bending, twisting or heavy lifting can cause low back disc herniations. This is when a disc’s inner material swells and pushes through a weak spot in its outer membrane.

All or part of the disc’s core material may press against surrounding nerves, or the spinal cord in extreme cases. Herniated discs are most common from ages 30 to 50, although they can also occur in active children and young adults.

Summit Physiotherapy can provide intervention and tips for injury prevention – contact us today!

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Good Deeds Support Local

Liam Hunter, a client of Summit Physiotherapy is entered in the Chevrolet Good Deeds Cup for his work with Okotoks Minor Hockey.
Each time you watch their video, it increases their chances to win.
Please take 90 seconds to watch.  https://www.youtube.com/watch?v=Uf282Ux2gs4&feature=youtu.be

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What can I do if I have Osteoarthritis?

 

In normal joints of the body, cartilage provides a smooth surface for joint motion. Osteoarthritis (OA) is a chronic condition affecting the cartilage of the joints. It causes pain, stiffness and swelling in the joints and can lead to reduced movement. OA commonly affects the knees, hips, lower back, neck and hands.

While it may be hard to think of exercising when your joints hurt, moving is an important part of managing OA. Basic range of motion exercises and/or simple, non-impact activities are best for the joints. Swimming or water aerobics, cycling, light walking or using an elliptical machine all provide little joint impact. Cross country skiing or snowshoeing are good outdoor options this time of year. Lastly, strengthening your muscles help support your joints.

Physiotherapy can assist in the long-term management of OA by helping to manage symptoms, improve joint strength and mobility, and helping choose the right form of exercise for you. Talk to your Summit physiotherapist to help you get moving!

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