The knee is the most complex part of the body. As a hinge joint, it is responsible for bearing weight and limiting movement to a back-and-forth motion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!)
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Jagare Ridge 14234 28 Avenue SW Edmonton, Alberta T6w 3y9
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The knee is the most complex part of the body. As a hinge joint, it is responsible for bearing weight and limiting movement to a back-and- forthmotion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!) can create a higher risk of injury. Why Does My Knee Hurt? There are several knee injuries that can result from running. Some of the most common include: Hamstring Strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of these muscles can become strained, or even torn, through excessive use or injury. You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as theywork together to bearweight. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping themwarmand loose, thus decreasing your risk of straining them. Meniscus Tear. A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it
glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight. If you are suffering fromany of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physiotherapist. We will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms. Our treatment plans will incorporate both passive and active therapies for treating pain. Passive therapies are aimed at pain relief and healing, including specialized treatments such as manual therapy, ice and heat therapies, ultrasound, or electrical stimulation. Active therapies are aimed at increasing strength, flexibility, range of motion, and overall function. These include condition-specific exercises and stretches that will target the affected area and any areas that may be contributing to the pain. Wewill also provide an analysis of your running formalongwith restorative tips and techniques to avoid further injuries. Call our clinics at Jagare Ridge: (780) 288-4842 and Brintnell: (780) 757-0206 or visit us at stridesportsphysio.ca. to book your appointment.
shouldn’t be, especially when your full weight is put on it. Both knees have twomenisci, which are C-shaped pieces of cartilage that cushion your tibia and femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. Patellar Tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” The patellar tendon works together with your quadriceps to allow you to run, jump, and kick. However, when the tendonexperiences excessive overuse, it can become torn and inflamed, resulting in patellar tendinopathy. Those with patellar tendinopathy typically experience pain between the patella and tibia. You may only notice the pain while running or working out at first, but over time it can become more frequent and severe, interferingwith daily activities. You can prevent patellar tendinopathy by strengthening your thigh muscles and improving your running techniquewith the help of a physiotherapist. Iliotibial Band Syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT band becomes too tight, making it difficult to
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STEER CLEAR OF BACK PAIN
ADJUSTING YOUR RUNNING TECHNIQUE COULD HELP YOU AVOID BACK PAIN!
Did you know that theway you run could be causing your back pain?Most people have something in their style of running that can cause long-term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on the body. We are trained to treat running disorders and teach corrective running techniques. By changing theway you run, it is possible to eliminate and prevent back pain.
including the abdominals, hamstrings, gluteals and hip flexors. An imbalance orweakness in thesemuscles can lead to pelvicmisalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize
the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physiotherapy and easy weight training exercises. Problems with running increase as we age and are a leading cause of
On a daily basis, you run more than any other physical activity. How you run definesmost everything about you, including your physical abilities. We can help you discover that something about the way you runmay be the reason you have pain and help you change it. You run over a million steps in a year. Your run involves many body parts, all interacting together to produce your running style. It’s as natural as breathing, and if any of your six (two
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ankles, two knees, two hips) weight-bearing joints are not in good alignment, you’re at risk for structural pain. One minor running error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis. Often, the cause of back pain is poor strength — specifically, weak abdominal muscles. The pelvis is held in place by numerous muscles,
4 falls and disability in older adults. At least 20% of adults over 65 have problems with running. This further increases to 50% in adults 85 years old and older. Most of these problems with running are associated with underlying diseases. 4 7 5 3 5 9 For more information about how Stride Sports & Physiotherapy can help you, call our clinics at Jagare Ridge: (780) 288-4842 and Brintnell: (780) 757-0206 or visit us at stridesportsphysio.ca. 6 7 6 2 7 9 7 9 5 9 1 6
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What Our Patients Say “I have been seeing Kru Patel for last couple of years for multiple sports Injuries. He is one of the best physiotherapists in Edmonton. He is very knowledgeable, takes time with your first appointment, listen to your problem, and guides you to fix it from the root. He is genuinely personable and really
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cares for my recovery. With multiple injuries frommy sports career, I wouldn’t be able to enjoy my active lifestyle without his help! ” – T. Y. 5-Star Google Review
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EXERCISE ESSENTIALS Relieve Your Joints when Running When running, two of the most important things we can train are both glute activation and eccentric shock absorption. Here are 2 exercises to help take the load off your joints when running:
Dr. Rahil Seth performing an adjustment at our Brintnell clinic.
Single Leg Alignment on Wall Here, you stance on your working leg while pushing your other leg into the wall. Bend the knee and gently squeeze your bum muscles to stabilize the leg. Hold for 10 seconds and repeat for 6 reps.
Chiropractic is an evidence-based, non-invasive, hands-on health care discipline that focuses ondisorders of themusculoskeletal andnervous systems. Chiropractors practice primarily using their hands, providing diagnosis, treatment and preventive care for disorders related to the spine, joints, and muscles of the body. Chiropractic services are used most often to treat neuromusculoskeletal complaints, including but not limited to back pain, neck pain, pain in the joints of the arms or legs, and headaches. Chiropractorsuseacombinationof treatments, dependingon thespecific needs of the individual patient. After taking a history, performing an examinationandestablishingadiagnosis, achiropractor candevelopand carry out a comprehensive treatment/management plan, recommend therapeutic exerciseandother non-invasive therapies, aswell asprovide nutritional and lifestyle counseling. One of the most common therapies a chiropractor uses is spinal manipulative therapy (SMT), which can comprise a variety of hands-on techniques. Specific training in SMT allows chiropractors to provide highly-skilled and precise adjustments to the vertebrae of the spine, correcting joint motion to restore proper movement and improve function. Contact us (Jagare Ridge: 780-288-4842, Brintnell 780-757-0206) or visit stridesportsphysio.ca to learn more about Chiropractic care. New to Stride Sports & Physiotherapy: CHIROPRACTIC CARE
Eccentric Box Jump Our goal here is shock absorption. We want to hop down from a box or step and land as softly and quietly as possible into a deep squat. Don’t let the knees cave inwards.
Consult your physiotherapist or physician before starting exercises you are unsure of doing.
STAFF SPOTLIGHTS Bryce Snow, PHYSIOTHERAPIST
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with and pursuing rehab and physical therapy. I also became an avid golfer as a teenager and still play as much as possible today. I have watched thousands of hours of the pros, studied hundreds of swings, and like to combine my knowledge of physio and movement with golfers to improve their game and address and pain that they have. If itmeans treating your hips to get rid of a slice or working on your power to gain distance I can help you get to those goals. Throughmy schooling I also found a passion for workingwith cancer patients and cancer survivors both during and after their treatments. It takes a certain degree of patience, care, and understanding to address some of the specific challenges these people face which I greatly enjoy. I have worked extensively with breast, prostate, head and neck, and lung cancer patients. You can also findme working at the Cross-Cancer Institute and at the Grey Nuns Hospital where I always strive to improve my understanding of health and recovery at every level of the process. I hope you enjoyed reading a bit about me and hopefully we canwork together to meet whatever goals you have moving forwards!
Hello, my name is Bryce and I am one of the newest Physiotherapists to join the team at Stride Sports and Physiotherapy down in Jagare Ridge. I hope that from reading this, you get a better picture of who I amand how
I can help you get back to some of your favorite activities. I just recently finished my schooling at the U of A in Edmonton. I was raised just outside of Edmonton to the north of Devon. I was never a very active child andwas actuallymorbidly obese at the age of 13, clocking in just shy of 300lbs before I discovered my love and passion of physical activity. I started lifting weights in the gym and discovered I really enjoyed pushingmyself physically and mentally. I continue to pursue this passion of mine to this day as an avid gym goer and fervent advocate for physical activity and resistance training. I pursued powerlifting through my time in university. I never competed in competition but just enjoyed the personal challenge and sense of accomplishment when setting a new personal best. It was also through this sport that I eventually injured myself and set on my path of being involved
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