You Are in Control of Your Own Destiny (At least when it comes to pain!)

By Luc Mahler, Chiropractor

How often have you or a friend said, “My knees hurt because I’m getting old” or “My dad had back pain, so I guess I will too”? 

Too many people assume it's inevitable that aches, pains, or stiffness will come with age or physical activity. 

But here is the hard truth: you are in control of your musculoskeletal health in more ways than you might realize. 

It is time to reclaim ownership and control from whatever is holding you back. 

Understanding Musculoskeletal Health

Musculoskeletal health refers to the well-being of your body’s structure and movement. 

You know the boring body stuff like… muscles, tendons, ligaments, and joints. 

When these components work well together, they support mobility, strength, and  endurance — aka, they keep you doing all the amazing things you love.

When something isn't working well — whether it's muscle weakness, joint inflammation, or poor posture — it can lead to pain, discomfort, and limited function.

The good news is that much of this is within your power to manage and improve. 

We see it every day at The Movement Co. people taking back control of their health and lives.

The Importance of Movement

**Use it or lose it.** This phrase applies perfectly to your muscles, bones and joints.

Regular physical activity is key to maintaining and even improving the function of your muscles and joints. 

Pick your poison be it walking, swimming, yoga, or weightlifting. 

But… movement keeps your muscles strong, your joints flexible, and your bones healthy. 

Lack of movement, on the other hand, is the danger zone! 

It will lead to muscle atrophy, joint stiffness, and a higher risk of injury. 

Sedentary lifestyles are one of the biggest contributors to musculoskeletal problems, so get off your butts and move! 

AND in a perfect world you incorporate both strength training and flexibility exercises into your routine to maintain balance and prevent issues. This is the longevity secret!

Posture and Ergonomics

Good posture isn’t just about looking confident; it’s essential for musculoskeletal health. 

Poor posture, especially when sitting for long periods, can lead to back and neck pain, as well as long-term spinal issues. All our desk jockeys can attest to this! 

The same thing goes to ergonomics—how you position your body during work or daily tasks.

Ensure that your workstation supports proper posture, with your computer screen at eye level, your chair providing lumbar support, and your feet flat on the floor. 

But the biggest secret to posture is… changing positions and regular movement. 

Get up as often as possible and change your posture no matter what position you are in. 

Stress Management and Musculoskeletal Health

Chronic stress will negatively affect your musculoskeletal health. 

Stress causes muscle tension, particularly in the neck, shoulders, and back, which never feels good and creates a cascading effect throughout your body. 

Find stress management techniques that work best for you, such as meditation, deep breathing, or regular exercise.

They can help reduce muscle tension and promote relaxation in chronic tension. When that happens, the body moves more like it should and then everyone is happy.

When to Seek Help

While you can control many aspects of your musculoskeletal health… sometimes you need help from a (professional) friend. 

If you experience chronic pain, injury, severe discomfort or you just don't know where to start, it’s important to consult a healthcare professional. Our team of physiotherapists, chiropractors and massage therapists are experts. 

They will identify your challenges, provide treatment plans tailored to your specific goals, and be your accountability buddy along the way.

Take Charge of Your Musculoskeletal Health

You have more control over your musculoskeletal health than you think, it is time to take that control back. 

Through regular movement, proper posture, and stress management, you can keep your muscles and bones strong and functional and that is a beautiful thing!

While occasional discomfort may be unavoidable (hello DOMS), these steps can help prevent serious issues and improve your overall quality of life.

No more excuses that deflect your ability to change. You can be the hero in your own story and we know it.

The Ultimate Cleat Adjustment Guide

By Luc Mahler, Chiropractor

When riding their bike, the last thing our patients think about is their cleats... Until it's the only thing they can think about.

If you've ever experienced hotspots or numbness in your feet while riding, you know exactly what we mean.

Our patients often tell us how it can take them right off the bike, make them dread long rides, and force frequent, unwanted breaks.

But it doesn’t have to be this way—in fact, it can be quite the opposite.
When adjusted well, cleats can not only feel good but also enhance your performance.

But... how?

Here’s our guide to getting your feet feeling great while you pedal!

Do you have hotspots?

We often see hotspots on the outside of cyclists’ feet when the cleat is positioned too far inwards, and not enough of the foot is supported by the cleat and pedal. Move the cleat towards the outside of the shoe as far as you can without your heel hitting the frame. More foot support will decrease and eliminate hotspots.

Do you have toe numbness?

Cyclists in our clinic report toe numbness when the cleat is positioned too far toward the back of the shoe. This slid-back cleat position has become the new instagram sensation, but it's not for everyone. Toe numbness often occurs when the front of the foot lacks support. Move the cleat forward, and the numbness magically disappears. Moral of the story? Don't believe everything you see on the internet!

Do you have knee pain on the outside of your knee?

Most people will tell you that knee pain while cycling is due to saddle height. While saddle height can solve a lot of knee pain, it is not the end all be all. If your saddle height is right, then your cleats may be what’s causing your knee pain.  Your foot position on the bike should mimic your natural foot position off the bike like when you’re walking or squatting.

• Do your toes point outward when you squat? Then your cleats should do the same.

• Do your toes point inward when you walk? Your cleats should do the same.

With these three steps, we’ve addressed the side-to-side movement of the cleat, front-to-back movement, and rotational movement. 

Those are all the ways a cleat can be adjusted, now you are armed with the tools to find your optimal cleat position. 

Your feet shouldn’t hurt or be numb—they should help you move forward and enjoy cycling.

A Multidisciplinary Proactive Approach to Injury Care: Why It's Best for Runners

By Luc Mahler, Chiropractor

Running is one of the most popular forms of exercise worldwide, celebrated for its simplicity and

health benefits. However, it also carries a significant risk of injury, with studies indicating that up

to 79% of runners experience some form of injury each year. For runners aiming to stay healthy

and achieve their goals, our team at The Movement Co. knows a multidisciplinary proactive

approach to injury care is not just beneficial—it's essential.

At the Movement Co. Understanding the Runner's Needs

Runners are unique athletes with specific needs and challenges. The repetitive nature of

running, combined with the high impact on joints and muscles, makes runners particularly

susceptible to overuse injuries. Injuries that we are experts in treating on a daily basis include

plantar fasciitis, shin splints, IT band syndrome, and stress fractures. Addressing these

concerns in order to keep you doing what you love requires a comprehensive strategy that goes

beyond the occasional visit to a healthcare provider.

The Multidisciplinary Team

Our Multidisciplinary team of experts at the Movement Co include:

Physiotherapy: Experts in load management and return to run planning and integration

Sports Chiropractors: Experts in movement assessments and getting your simple tools to

compliment your running without overwhelming your schedule

Massage Therapists: Experts in improving your tissue health and decreasing recovery time

inorder to keep you training at your best

Acupuncture: Experts at inflammation reduction and getting all of your body’s tissues working

together towards optimal health and training.

We build you a proactive plan that will use the best parts of each discipline to get you to your

goals healthier and faster.

Benefits of a Proactive Approach

1. Early Detection and Prevention

A proactive approach emphasizes the importance of early detection and prevention of injuries.

Regular screenings and assessments by a multidisciplinary team can identify potential issues

before they become severe. For example, gait analysis by our experts can reveal biomechanical

abnormalities that might lead to injuries. Early intervention can include custom orthotics,

corrective exercises, and adjustments to running form.

2. Comprehensive Rehabilitation

When injuries do occur, a multidisciplinary team ensures comprehensive rehabilitation. Our

expert chiropractos work on restoring strength and mobility, while our physiotherapists help you

manage your training as you look to begin then increase training and our massage therapists

help you tissues be more resilient and be less prone to frustrating flare ups. This holistic

approach reduces recovery time and prevents re-injury.

3. Personalized Training Programs

Runners benefit greatly from training programs tailored to their specific needs and goals.

Coaches, in collaboration with our team, can design training plans that consider an individual's

strengths, weaknesses, and injury history. This personalized approach optimizes performance

while minimizing the risk of injury.

4. Education and Empowerment

A multidisciplinary team also plays a crucial role in educating runners about injury prevention

and self-care. Knowledge about proper running techniques, warm-up routines, strength training,

and nutrition empowers runners to take charge of their health and are all phases that our

acupuncture team has helped countless runners with at The Movement Co. This education

reduces the likelihood of injuries and fosters a culture of proactive self-care.

Case Study: The Success of a Multidisciplinary Approach

Consider the case of our patient Emma, a dedicated marathon runner who suffered from chronic

shin splints. Frustrated with recurring injuries, she sought help from our multidisciplinary team.

Her sports physician diagnosed her with overuse syndrome and referred her over to us. Our

physiotherapist identified muscle imbalances and addressed them through her running form.

Our Chiro gave her some simple corrective exercises after performing some hands on musle

work on her overused movement patterns. With a coach's guidance, Emma received a tailored

training plan that we helped advise her coach on. The combined efforts of this team not only

resolved her shin splints but also improved her overall performance at this year’s Ottawa

Marathon. Now she has the tools to stay healthy and take on her next goals!

Conclusion

For runners, a multidisciplinary proactive approach to injury care is the gold standard. It

addresses the complex and multifaceted nature of running injuries, offering early detection,

comprehensive rehabilitation, personalized training, and essential education. By embracing this

approach, runners can stay healthy, achieve their goals, and enjoy the many benefits of this

beloved sport.

Incorporating a multidisciplinary team into your running routine might seem like a significant

commitment, but the benefits far outweigh the effort and at The Movement Co we create our

plans to fit your needs and lifestyle. Remember, staying ahead of injuries is not just about

treating them when they occur; it's about preventing them from happening in the first place. So,

lace up your shoes, take a proactive stance, and run towards a healthier future.

How to: Ride your Bike Until Age 100

Written by Sam Warskett, Acupuncturist

Everyone wants longevity and health. Talking to alot of my patients their worst nightmare is to spend the last years of their life disabled and in pain. So why not make it a goal now to do a 30km ride on your 100th birthday? If you don’t make it to 100yrs but have lived a life of health, joy, adventure, and struggle, while riding your bike; you have lived your life well and have achieved something a lot of people don’t. So here are four things you can start today towards a long healthy life.

1. Prioritize your brain- You can’t ride a bike at any age without a healthy brain. Sleep is the primary way the brain cleans and regenerates itself, so practice sleep hygiene. Challenge your brain. Your brain loves routine and the more you practice something the more efficient your brain becomes, which sometimes is not a good thing. So keep learning, keep learning new movements and keep trying new sports or movements. Endurance sport brings oxygen to the brain but try constantly changing your environment. Get off swift, find new routes as often as possible, take up gravel riding or mountain biking to challenge your skills. Fat bike in the winter. 

2. Prioritize your immune system- An imbalanced immune system can lead to a lot of problems. A weak immune system will not only lead to lots of flus and colds but can lead to cancer. An overactive immune system can lead to autoimmune disease and cancer as well. Unfortunately hard endurance exercise can repress the immune system, so rest twice as hard as you train to allow it to recover, eat enough food for the amount of activity you are doing and if you are a woman take your menstrual cycle into account when creating a training plan. 

3. Prioritize your digestion- Endurance athletes are eating a lot of calories while the digestive system does not have as many resources as it does at rest. We need to be kind to it when we are not training. So breakfast should be easy to digest and warming, lunch should be your largest meal and dinner should be your smallest meal. Keep your food in season as much as possible. Drink fluids in between meals so that they don’t fill up the stomach and suppress the appetite.

4. Strength train for old age and injury- It is really nice to look hot and feel strong and powerful, but that is fleeting. What literally lasts a lifetime is doing strength training that is not only focused on your sport but also has the goal of stabilizing the joints and reducing bone density loss. As well as maintaining mobility. Having a strength routine that has some free weights, body weight exercises, mobility as well as load at the end range of the muscle will pay dividends. With this in mind if you crash while cycling you will be less likely to break something or get an overuse injury. The pay off will be that when you are 100yrs old you will be able to balance on one leg and swing the other leg over the saddle. Which is a bigger achievement then you realize. 

In conclusion if you are experiencing fatigue, unexplained weight gain or loss, you get bloated after eating, you bonk easily on rides or during the day, you get dizzy easily or experience blood pressure issues, have troubles sleeping enough, are always getting colds or injure easily, or don’t recover well from your rides. Book a free discovery visit with me. As an acupuncturist, and cyclist, I can use various forms of treatment and nutrition to allow your body to function at its best, give you the tools to help prevent colds and flus, tweak your nutrition, deal with injury as well as make you more resilient to many forms of stress. Start working towards being youthful, resilient and performing at any age.

Is your back pain bad enough for help?

"Is my pain really bad enough or consistent enough to get help?"

Have you ever thought this?

Before I say anything else… the short answer is you should ALWAYS do something about the pain you’re experiencing!

My next question... have you ever said “I’m just feeling the normal pain”?

I hate to break it to you… no pain is normal!

The idea that your back, neck, or knee pain will just “go away with time,” or that the pain “isn’t bad enough” is how people end up in bad situations…

… Like injuries that require surgery, or rehab that could take months (or sometimes longer) to get back to feeling normal

But unfortunately, I hear this all the time from people in pain that DO need my help.

And the truth is, 9 out of 10 times, if the pain “isn’t bad enough” or “it will just go away on its own,” the pain returns. Typically worse than before...

So if you’re questioning whether your pain is “bad enough” to do something about it, here are 5 reasons why the pain IS bad enough to get help!

1) Preventative Care is actually the most EFFECTIVE care!

Do you wait until you have a cavity to go see the dentist? I sure hope not!

Why wait until you're in pain when you can actually prevent it from happening (or getting worse) in the first place.

The longer your pain has been around, the longer it takes to go away.

2) Time does NOT solve the Root Cause of your pain - the reason you're in pain in the first place!

Believe it or not, pain is actually a poor indicator of function - how your body moves!

Pain is usually the last thing to come and the first thing to go away when you have dysfunction

3) You will save TIME and MONEY

Remember what I said under reason #1?

More often than not, the longer you've been in pain, the longer it takes to go away.

My patients who take action right away are the ones who are usually out of pain the fastest.

4) You will save your older self from injuries down the road

"Wear and tear" can become worse with compensation.

Why do you think a person needs one hip replaced and not the other?

Both hips are the same age... so that can't be an excuse!

If your younger self is in "some pain" that is likely due to a dysfunction in your movement that causes compensation, you're better off doing something about it now!

5) The RIGHT provider will tell you if you’re in the right place

We often tell our patients the best thing we can do for them is to be honest.

We will always tell you if we can help you or not.

One of the reasons we have so much success is we only take on the cases we actually believe we can help!

And if we can't, we dedicate ourselves to finding someone who can.

So, if you've ever been on the fence about seeking help for pain - your pain CAN and SHOULD be treated!

If this resonated with you and you think it's time to see how you can be helped, respond to this email so a free, no obligations appointment can be scheduled.

At this appointment, we want to get to know you, learn about what's going on, and figure out how we can best help!

Why We Avoid Telling You to Stop!

Have you ever hesitated or procrastinated getting proper care for an injury because you are worried that the person will tell you to stop doing your sport? You are not alone!Rehabilitating from an injury can be a frustrating and challenging process, especially for athletes who are passionate about their sport. At the Movement Co. rehabbing your injury involves a delicate balance between allowing the body to heal and keeping you doing things to stay active and involved in your sport. While it may seem counterintuitive, continuing to engage in your sport, within the limits of your injury, can actually be beneficial for both your physical and mental recovery. Here's why.

Maintaining Mental Resilience:

1. Participating in your sport, even in modified ways, can help preserve your mental resilience. The psychological impact of an injury can be as significant as the physical, and staying connected to your sport can prevent feelings of isolation and loss of identity.

Preventing Muscle Atrophy:

1. Immobilization or complete cessation of activity can lead to muscle atrophy and loss of strength, which can prolong the recovery process. By engaging in activities that don't exacerbate your injury, you can maintain muscle mass and strength in surrounding areas, facilitating faster rehabilitation. Our job is to find the balance between aggravating or delaying your recovery due to being active and keeping you doing what you love at least to some degree. 

Retaining Skill and Technique:

1. Skills and techniques in sports often require constant practice and refinement. Taking a complete break from your sport can lead to a loss of proficiency and muscle memory. By continuing to participate, even in limited capacities, you can retain these skills and potentially shorten the reintegration period post-recovery. It can also be an excellent time to focus on skills that require less physical effort but are more challenging mentally or that you may have avoided working on in the past.

Enhancing Cardiovascular Fitness:

1. Depending on the nature of your injury, there may be forms of cardiovascular exercise that you can safely engage in, think cycling or swimming if you are a runner.. A maintained cardiovascular base can expedite the return to full training once cleared by our team.

Boosting Confidence and Motivation:

1. Progress in rehabilitation can sometimes feel slow and discouraging. By staying involved in your sport, you can celebrate small victories and milestones along the way, boosting your confidence and motivation to continue the recovery journey.

While it's essential to prioritize your health and follow the guidance of medical professionals during the rehabilitation process, completely stepping away from your sport is usually not the best option. At the Movement Co. we will find ways to keep you involved within the limits of your injury, you can not only expedite your physical recovery but also maintain your mental well-being and readiness for a successful return to full activity. Remember, every step forward, no matter how small, is a step closer to getting back to what you love, pain free!

Signs You Might Be Injured: Listen to Your Body

Often when I am out at an event or race someone will ask -”Do you think I need to come into the clinic?” and then they explain how they feel. Most of us are unsure of when to get help. But we do not want to push through discomfort during workouts or dismiss nagging pains as temporary, many of us tend to ignore signals from our bodies. However, understanding when you might be injured is crucial for your long-term health and well-being. This checklist can be used to help you decide if you need our help.

Here are some signs that you might be injured and need to pay attention to:

• Persistent Pain: Pain is your body's way of signaling that something isn't right. While minor aches and pains are normal when you are training, persistent or worsening pain should not be ignored. If you're experiencing pain that lasts beyond the duration of an activity, it's essential to assess the situation and seek medical advice if needed. Ignoring persistent pain can lead to further injury and complications. Our guide here is, sharp pain is never good but low level soreness and achiness can be normal with activity.

• Swelling and Inflammation: Swelling, redness, and inflammation are common signs of injury, indicating that your body is responding to tissue damage. Whether it's a sprain, strain, or other types of injury, swelling is often present as part of the healing process. However, if the swelling is excessive or doesn't improve over time, it could be a sign of a more severe injury that requires medical attention.

• Limited Range of Motion: If you notice a decrease in your range of motion or stiffness in a joint, it could indicate an underlying injury. Whether it's difficulty bending your knee or lifting your arm overhead, reduced mobility can be a sign of joint or muscle injury. Ignoring limited range of motion can lead to further complications, including chronic pain and disability. Pay special attention if one side of the body is moving differently than the other. 

• Weakness or Instability: Weakness or instability in a particular area of your body can indicate muscle or ligament injury. If you feel like you're unable to bear weight properly or maintain balance, it's essential to address the issue before it worsens. Weakness and instability can increase the risk of further injury and impair your ability to perform daily activities.

• Difficulty Performing Activities: If you're finding it challenging to perform activities that were previously easy for you, it could be a sign of injury. Whether it's running, lifting weights, or even simple tasks like walking or climbing stairs, difficulty performing activities you once did effortlessly warrants attention. Pushing through the pain can exacerbate the injury and delay the healing process.

In conclusion, it's essential to listen to your body and recognize signs of injury before they escalate. Ignoring these signs can lead to further complications and long-term damage. If you suspect you're injured, it's crucial to ask for help and receive the appropriate treatment to prevent further injury. Remember, taking care of your body now will benefit you in the long run.

How High is Too High? Home Saddle height tips

Getting your Saddle height right can feel like you are chasing a unicorn but One of the most crucial aspects of cycling comfort and efficiency is getting your saddle height just right. An improperly adjusted saddle can lead to discomfort, inefficiency, and even injury.

When completeing our professional bike fits at the clinic we regularly see saddle positions that are causing so many avoidable issues! SO that you are able to embrace the unsesonably warm weather and get out on your bike, In this blog post, we'll walk you through the steps to set your saddle height correctly on your bike, ensuring a more enjoyable and efficient ride.

Find Your Starting Point

To determine your initial saddle height, stand next to your bike and adjust the saddle so that it's level with your hip bone. This initial adjustment will serve as a starting point for further adjustments.

Get on Your Bike

Get on your bike and pedal until one leg is fully extended at the bottom of the pedal stroke. Your leg should be almost straight but with a slight bend in the knee. If your leg is fully extended or excessively bent, adjust the saddle accordingly. Too Straight will cause hamstring and back of knee pain and too bent can cause front of knee pain.

Check Knee Alignment

Next, check the alignment of your knee over the pedal spindle when the pedal is at the bottom of the stroke. A plumb line or even the edge of a doorway can help you determine if your knee is directly over the pedal spindle. If it's not, adjust the saddle forward or backward as needed. (A word of caiution, moving this will also affect your reach or how far away the hand bar is from the saddle.)

Fine-Tune and Test

After making adjustments, take your bike for a test ride. Pay attention to any discomfort or strain in your knees, hips, or lower back. Your pedal stroke should feel smooth and efficient. If you experience any discomfort or notice inefficiencies, make further adjustments and test again until you find the optimal saddle height for your comfort and performance.

Recheck Periodically

As you ride more frequently or your fitness level changes, you may need to readjust your saddle height. It's a good idea to periodically check your saddle height to ensure optimal comfort and performance.

Setting your saddle height correctly is essential for maximizing comfort, efficiency, and performance while riding your bike. By following these simple steps and paying attention to your body's feedback, you can achieve an optimal saddle height adjustment at home. Remember, small adjustments can make a big difference, so take your time and enjoy the ride! For most people these adjustments will be enough, for those that feel they need more that is where our professional bike fit is right for you!

Beyond Pain: Why treatment needs to continue after pain goes away

Pain relief is what brings most patients into our doors. The relief of pain is a significant milestone. However,  we regularly treat patients that have done enough rehab in the past to get them to a place where the pain goes away only to stop treatment and have pain come back months later. This is a very frustrating cycle that leads to people thinking there is no cure and they are bound to a life with pain. Nothing could be further from the truth.  In this blog post, we'll explore the reasons why continuing treatment after pain relief is crucial for long term elimination of symptoms and confidence that you can live the life you want to live, pain-free!

Addressing the Root Cause:

Pain is often a symptom rather than the root cause of an underlying issue. Our goal at The Movement Co is initially to provide immediate relief, this gets back to your baseline but this only leads to short term success. Continuing treatment allows our amazing team to delve deeper, identify the root cause, and implement strategies to prevent the pain from recurring.

Rehabilitation and Strengthening:

It takes time and effort to restore full function and strength. Even after the pain diminishes, the affected muscles, joints, or tissues will need a custom and specific exercise and treatment plan to regain optimal strength and flexibility. By continuing treatment, our patients are learning to be active participants in their health and take home strategies that leave them in control of their injury and confident in returning to doing what they love pain free. 

Preventing Recurrence:

Discontinuing treatment after pain relief may leave individuals vulnerable to a recurrence of the issue. Once our patients see we have a smart and progressive plan in place with a start and end date, they know that sticking to the plan beyond pain helps prevent the return of pain and ensures long-term recovery. It's a proactive approach to maintaining a healthy and pain-free life and takes committing to a proactive approach. No longer will you be reactive to symptoms.

Adapting to Changing Conditions:

At the Movement Co. we believe that the best way to know if a plan is progressing well is scheduled reassessments that let us see that we are on the right track. Often peoples symptoms and goals change and when we check in via reassessment we make sure that your plan is still aligned with your reasons for wanting to get better. We can creat a plan that fits your current situation and build to each new goal as they come along. We get to shift from just doing enough to feel ok to doing what needs to be done to be at your best, when this mindset shift happens magic occurs. 

Education and Empowerment:

We know that education about self-care and habit modifications have more long term value to our patients than any amazing hands on treatment. This empowerment equips individuals with the knowledge and tools to actively manage their health. Whether it's learning proper ergonomics, incorporating specific exercises, or adopting healthier habits, a sense of control and self-efficacy is fostered and generates a newer, more confident version of yourself.

Conclusion:

While achieving pain relief is a significant milestone, it's crucial to recognize that optimal health goes beyond the absence of pain. Continuing treatment provides the necessary support for addressing the root cause, preventing recurrence, promoting long-term health, and empowering individuals to actively participate in their well-being. It's a commitment to a healthier and more fulfilling life that extends far beyond the alleviation of pain.

Xc Skiing done right: Tips to Avoid Injury While Cross Country Skiing

As the snow starts to fly in the Capital City region, cross country skiing becomes a fantastic way to embrace winter and stay active! Many of our patients transition to skiing and we have seen the good, the bad and the ugly when it comes to staying healthy and being able to enjoy a full season. Let’s learn from past mistakes, here are our 6 best success strategies for cross country skiing.

1. **Warm-Up Properly:**

   Just like any other physical activity, it's essential to warm up your muscles before hitting the trails. Spend a few minutes engaging in a dynamic warm up to increase blood flow and prepare you for the specific movements of cross country skiing. This will prepare your body for the demands of cross country skiing and reduce the risk of strains or pulls.

2. **Learn and Practice Proper Technique:**

   Take the time to learn and practice the correct skiing techniques. Proper form not only enhances your performance but also reduces the strain on your muscles and joints, minimizing the risk of injury. Ottawa has several fantastic coaches and clubs to help take you to the next level and increase your ability. 

3. **Start Slow and Progress Gradually:**

   With all the new snow, it is easy to get carried away and want to do more skiing than your body is ready for. We see it every year, from triceps strains to hamstring pulls and overuse of the low back patients come in after doing too much on their first skis and pay for it for months to come. Take your time and build into your skiing, you have several months to build up you volume and intensity. 

4. **Stay Hydrated and Fuel Up:**

   Even in cold weather, it's essential to stay hydrated. Dehydration can affect your performance and increase the risk of cramps or fatigue. Pack water and snacks to stay fueled during your ski session, especially for longer outings.

5. **Listen to Your Body:**

   Pay attention to how your body feels during your ski session. If you experience pain or discomfort, don't ignore it. Take breaks, stretch, and assess whether it's safe to continue. Pushing through pain can lead to more severe injuries. General rule of thumb is soreness and achiness under a 3/10 on the pain scale are ok but anything above 3/10 or sharp pain is not ok and you should stop whatever activity you are doing. 

6. **Take time to recover well:**

Use all of those recovery tools to your advantage and give your body some love after your ski. Whether it is the foam roller, the theragun or a good sports massage make sure to help yourself recover well to reduce soreness and prepare your body for the next ski. Being consistent here will help your body adapt to the training load and ski well the next time you go out. Do not neglect the simple things that keep you moving well.  

By following these tips, you can enjoy cross country skiing while minimizing the risk of injury. The Ottawa region has so many awesome trail networks for every ability level, therefore find a trail system that suits your ability level and If you are unsure what a dynamic warm up should look like or how to build a good recovery plan, let us know as we have the tools to keep you skiing well this season! 

See you out there!

When to Replace Your Running Shoes: Let's Talk

listen up all you runners! We've all been there – that moment when you wonder if it's time to say goodbye to your trusty old running shoes and welcome a fresh pair into your life. Well, with many peoples fall running season winding down and winter training starting up in a month or two, let’s talk!

Mileage Matters

So, you know, one of the most common things people talk about is mileage. On average, running shoes tend to last around 300-500 miles. But it's not a one-size-fits-all deal. If you're lighter, you might squeeze more miles out of your shoes. If you're carrying a bit more weight, they might need to retire sooner.

Visible Wear and Tear

Now, here's the fun part: inspecting your shoes. Take a good look – do you see any signs of wear and tear? Look for things like worn-out treads, wrinkles in the midsole, separated soles, or any holes or tears in the upper. Those are pretty clear signs that it might be time for a new pair.

Feeling Uncomfortable?

Ever experienced discomfort or pain during or after your runs? If it's not due to overtraining or an injury, your shoes might be the culprits. As they lose their cushioning and support, they just can't protect you like they used to. When Dr. Luc was running with uOttawa track “how old are your shoes?” was the coaches first question when we complained of discomfort. As college kids we stretched the life of our shoes too far and replacing them often took care of minor bumps and bruises. Of course, if this doesn’t help seek the help of a professional!

Stability Counts

You know how running shoes are supposed to keep you stable and supported? If you start noticing that they aren't doing their job anymore – like your feet rolling too much inward or outward – well, that's another sign you should be considering new shoes.

A Change in Running Focus

Have you switched things up? Maybe you've gone from road running to hitting the trails. Different terrains need different shoes, so make sure your shoes match your current running discipline.

The Squish Test

Here's a fun one – the "squish" test. Just press your thumb into the midsole. If it feels all flat and doesn't bounce back, your shoes might be past their prime in the cushioning department.

Time Matters

Yes, time is another factor. Even if you're not running regularly, the materials in your shoes can age and lose their oomph. As a rule of thumb, consider getting a new pair every 12-18 months, even if you haven't hit the recommended mileage.

In Conclusion

So, there you have it! Replacing your running shoes isn't just about looking good. It's about keeping your feet happy and enjoying your runs without risking injuries. Listen to your shoes, listen to your body, and remember – investing in new running shoes is a small price to pay for a more comfortable and injury-free run. So, next time you're lacing up, take a moment to check if it's time to bring in a fresh pair of kicks. Your feet will definitely thank you for it!

Achieving the Best Results: 5 Habits of Our Most Successful Patients

At The Movement Co., we've had the privilege of working with countless patients on their journey to building resilience and keeping them performing at their best no matter the age. While each individual's path is unique, we've noticed 5 common traits amongst our patients who see the best outcomes. In this blog, we'll highlight the 5 things our most successful patients do, which can serve as valuable insights for anyone seeking to optimize their healthcare experience and achieve their goals.

1. Stick to the Plan

The first and perhaps most crucial habit of our successful patients is their unwavering commitment to sticking to their prescribed treatment plan. Whether it's a rehabilitation program, the in-clinic visits, or lifestyle modifications, they follow their plan diligently.

Consistency is key. Successful patients follow the plan we present at the Report of Findings and follow the guidance of their healthcare providers without deviation. This commitment not only accelerates the healing process but also builds trust between patients and their healthcare teams. Our goal at the Movement Co. is to present you with a plan that is the gold standard in care and is the same level of care that our professional athletes get. When that plan is executed, the results are amazing.

2. Commit to Their Home Rehab

At The Movement Co., we give tools that will accelerate the healing time and make you more resilient but for the tool to work our patients need to do the work. Our successful patients understand the importance of their home exercise and rehabilitation routines. They embrace these exercises as an essential part of their healing journey, recognizing that progress is not solely reliant on in-office treatments.

By dedicating time and effort to their home rehab, these patients optimize their recovery and maintain their physical function between appointments. Consistency with home exercises can also prevent setbacks and ensure long-term success.

3. Ask Questions When They Are Not Sure About Symptoms

Communication is a cornerstone of successful experiences at the Movement Co. Our most successful patients aren't afraid to speak up when they have questions or concerns about their symptoms. They understand that timely and clear communication with their healthcare providers is essential for proper diagnosis, treatment adjustments, and peace of mind.

Don't hesitate to ask questions, seek clarification, or express your worries. It's your right as a patient to be informed and engaged in your healthcare journey, and your therapists are there to support you and we can best guide you when we know what you're feeling and thinking with regards to your care.

4. Understand That Even When Pain Is Gone, There Is Still Work to Do

Pain relief is often a primary goal for many patients, and once achieved, it's a reason to celebrate! However, our successful patients recognize that the absence of pain doesn't necessarily mean their journey is complete. They understand that there may still be work to do to prevent future issues and maintain their well-being. We love to say pain is the last to the party and the first to leave, meaning underlying movement deficiencies still persist and need to be addressed in order to avoid recurring injuries. 

These patients continue to follow the plan, including ongoing exercises, lifestyle modifications, and periodic check-ups. By doing so, they reduce the risk of recurrence and enjoy a higher quality of life in the long run.

5. Continue Regular Check-Ins

Our most successful patients don't view healthcare as a one-time fix; they see it as an ongoing relationship. Even after their symptoms improve, they continue to schedule regular check-ins with their therapist team. These appointments serve as preventive measures, helping to identify and address potential issues before they become significant problems. We will check in with your rehab/prehab plan and assess and correct your technique. 

Regular check-ins also provide an opportunity for patients to discuss any new concerns, track their progress, and receive guidance on maintaining their new and improved self.

Achieving the best results at The Movement Co. requires active participation, commitment, and a willingness to take responsibility for one's health. The habits of our successful patients—sticking to the plan, committing to home rehab, asking questions, recognizing ongoing work, and continuing regular check-ins—serve as a roadmap for anyone seeking to optimize their healthcare journey.

Remember that the therapists at the Movement Co. are partners in your well-being, and by working together with them and adopting these habits, you can enhance your chances of achieving the best possible outcomes and keeping you performing your best at any age.