ARC Health & Wellness

We all have a different running style, including the width of your stance. Have you ever thought about how wide your run-in stance is? Is it too narrow? Is it too wide? Or is it just right? What do those mean to your risk of injury and running economy? Running too wide or narrow can put added stress on various parts of your body. Don’t forget, small changes over a long time make a big difference. A narrow stance, like Jason, the red power ranger (mind you, he is trying ...to avoid some massive explosions) is relatively common. If you imaging your foot collapses in every stride. This puts you more at risk of developing IT band issues, pain over your tibia (the bigger of the two bones in your lower leg) and the outside of your foot, to Name a few. If you do run too narrow, you can try this drill to widen it a bit. Run on a line and don’t let your feet cross the line. Running too wide, like Phoebe, decreases your economy massively. As I’m sure you can see, it looks like a lot of work. This will slow you down a lot. The key is to find that happy medium, so that you can run like Forrest. If you found this helpful, let me know. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #run #stepbystep #kneepain #wednesdaywisdom #runnersofinstagram #shinsplints #plantarfasciitis #marathontraining

Are you a runner with knee pain? Most of the time knee pain gradually gets worse in runners the more they run or increase their mileage. Patellofemoral pain in the front of your knee is common in runners and can be linked to collapsing or caving knees. Usually when this happens the opposite side of your pelvis will also drop. Even a slight increase in that knee valgus puts a huge amount of stress on the joint. Imagine a 10 degrees knees collapse. That puts an added 45% st...ress on the patellofemoral joint. Over time you start to compensate by raising your pelvis, leaning your body and rotating your hip. No wonder it causes pain! Don’t forget, small changes over a long time make a huge difference. So, if you have been told that your knee caves in when you run, you might want to look at your pelvis and hips. Inadequate glute and hip strength makes it more difficult to stabilize your hips. Other areas that can affect your knees collapsing are tight ankles, or impaired quad or hamstring function. It’s important to find the cause for your knee valgus to find the best way to correct it. If you found this helpful, share this with a runner friend. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #run #runnersofinstagram #kneepain #tuesdaymotivation #tuesdayvibes #runnersofinstagram #marathontraining #glutes #bentknee

Tight adductors are a common problem for both athletes and office workers. They are often the forgotten muscles, and we rarely perform maintenance stretching to improve flexibility in this area. Overworking or injury can cause the adductor muscles to become tight. This tightness will affect how well you stabilise the pelvis when you walk, run, sit, stand etc. and can lead to overcompensation of other muscles. One way to address these muscles is by self stretching or myofasci...al release. Self Myofascial Release otherwise known as foam rolling can help to improve the quality of your movement and decrease muscle tension. This will combat pain and injuries as tight adductor muscles can force pressure on the femur, hip and knee. Try this to foam roller the adductor muscles: Lie face down on the floor resting on your elbows. Position a foam roller to one side of your lower body and rotate that leg outward. Lift the rotated leg and place the inner thigh on the foam roller. Slowly push your body up and down to roll the inner thigh. Share this with a friend that can’t do the splits. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #splits #splitstraining #running #tgif #nba #nhl #goalietraining #hipsdontlie #kneepain

Are you working at home and need a break? Take a couple minutes and give these a try. If you found this helpful, share this and check out the full video at https://northyorkchirophysio.com//06/work-from-home-breaks/... #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #workfromhome #homeoffice #covid19 #workoutmotivation #workbreak #backpainrelief #ergonomicsolutions

Does this look like you when you’re working form home? Laptops are very convenient when you are going back a forth between the office and home. But when home becomes your office you need a more permanent solution. Keep these in mind if you are using a laptop while working from home. Get the LAPtop off your lap... The name makes you want to rest the computer on your lap. Right? Keeping it here makes you slouch and jut your head forward to see the screen. This puts a lot of extra pressure on your neck. At this point in self isolation and won form home, I’m sure many people are feeling this. Raise the screen The ideal screen height puts the top 1/3 of the screen at eye level when you are looking straight ahead. Without raising the computer it’s hard for a laptop to meet this requirement. If you have access to an external monitor make use of it. If not, it’s worth looking for a stand or support to rise the screen. Use an external keyboard and mouse Using a laptop for a little while isn’t so bad, but when the majority fo your work requires computer use and your only option is a laptop you should have a decent setup that is properly set up. An external mouse and keyboard helps you to avoid weird shoulder, elbow and wrist positions. Upgrade the screen size Although laptops are designed to be compact and portable, the easier they are to transport, the less user friendly they generally are. If the screen is too small, you are going to spend more time straining your eyes. You will also start to hunch forward to read the screen. A larger external screen, or even mirroring or connecting your laptop to your TV reduces the strain on your eyes. Most importantly, if you are using laptop while working form home, make sure you take frequent micro breaks. If you found this helpful, share this with a colleague. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #workfromhome #laptop #covid19 #homeoffice #posture #computersetup #laptopstand #mondaymotivation

I like this drill for a lot of people, but I really like it for rotational athletes. This is especially true for pitchers and golfers as it’s important for them to be able to follow-through freely. A key aspect of this drill is to sit back onto the calves/ankles and to lock the low back in place. This way you can maximize movement through the mid back. From there simply:... 1. Slide your hand underneath and reach through as you exhale. 2. Reverse the action and extend back. If you found this helpful, share this with a golfer or baseball player that can benefit from it. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #baseball #golf #golfswing #hashtag #friday #backhealth #foamroller

Working on the calves with a ball is a great for individuals facing Achilles problems, pain from plantar fasciitis and also some Charley horses and cramping. Mobility Balls work great on smaller muscle groups such as the calves, biceps , and triceps. The small area of the Lacrosse Ball makes it easy to pinpoint the pain and reach there to release the trigger points. When used before and after training, it also assists in curbing soreness. If your calf muscles get stiff the ...pain may not always occur in the calf itself, it can be experienced elsewhere such as the Achilles, the heel or beneath the foot. These structures all work together primarily to point your toes down. This can be extremely distressing for people having tight calves. So the first step is to sit on the floor and relax your leg. Extending your leg and placing the ball beneath the meat of your calf known as Gastrocnemius helps. Next, you need to move around until you find a tender spot and put some pressure on it. If you can’t apply enough pressure, you can bring the other foot or ankle across the leg to add more weight onto it. You can also try pointing your toes forward and back a few times slowly when you find a trigger point. Share this with someone who has tight calves. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #run #bike #wednesdaywisdom #gym #hashtag #yoga #basketball #ankle #jump

Sometimes larger, powerful muscles perform their job well and sometimes they underperform. For instance, in a deadlift, if you are not actively using your glutes and hamstrings, you begin to compensate with any other muscles that might be available. This can cause pain in your back and lead to other problems. One of the more common causes of back pain is the Quadratus Lumborum (QL). It’s capable of bending you to the side and extending the lower back when both sides are contr...acting together. The two QLs pick up the slack when the larger back extenders are weak or inhibited. To use a mobility ball on the QL, lie on your back and place the ball under your QL muscle, in between the top of your pelvis and your bottom rib, off to the side of your spine. Roll your opposite leg as the side of the ball over your body and bring that knee up towards your chest. This will put pressure on the ball. Take deep breaths and try to let your back sink into the ball. You can play with the amount of pressure by pulling your knee towards your chest more or less. Share if you know someone who could benefit from this. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #deadlift #goodmorning #backpain #lowbackpain #tuesdaythoughts #tuesdaymotivation

Do you have tenderness in your glutes? Using a mobility ball can get into those hard to reach places. The gluteal muscles consist of the gluteus maximus, medius, and minimus. Other muscles back there include the deep hip rotators beneath the gluteal muscles such as the piriformis, obturator externus, and the quadratus femoris. To find trigger points in the gluteus maximus (the largest of the gluteal muscles), get into a seated position and place the ball between the floor and... the area you are experiencing tightness. With firm pressure, either keep that position or roll the ball in a circular motion, putting as much weight in it as you can comfortably. If this is too intense, you can stand with the ball against the wall. You can also try crossing your leg over in the figure 4 position. This variation helps you to get deeper into the glutes, piriformis, obturator externus, and quadratus femoris. Share if you know someone who could benefit form this. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #lacrossball #glutes #hippain #workfromhome #mondaymotivation #mondaymorning #lowbackpainrelief #rollitout

After you get through that long run or workout, or simply a full day of working from home, your muscles are probably going to be sore. Those muscles worked hard during exercise and need rest to repair themselves. If you don't give your body some TLC and sufficient time to recover, you'll increase your risk of an overuse injury. One solution? That trusty foam roller. It’s great to hit those trigger points and soothe aching muscles from all different angles. 1. Lie down on you...r stomach and position the foam roller near your armpit on the base of your pec. 2. Support yourself with your free hand and feet. 3. Adjust pressure into the roller by raising your hips higher or lower or applying more force through your free hand into the ground. 4. Slowly roll up and down the length of the pec. This is a fairly small region so there shouldn’t be a large range of motion. 5. Repeat on the other side. Share if you know someone who could benefit form this. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #uppercrosssyndrome #pecs #friday #funfriday #workfromhome #shouldermobility #fridayvibes #the6ix

You may not understand exactly what causes a tight IT (iliotibial) band, and the reasons can be quite complex. However you've probably experienced that uncomfortable tension along the outside of your thigh. While it's not actually a muscle, the IT band may require some attention. The IT band is made of fascia, or tough connective tissue, that attaches to the pelvis through the tensor fascia lata (or TFL) - a small muscle between the pelvis and femurand connects it to the out...side of the knee. When the TFL is overactive it pulls on the IT band causing the knee to move through an awkward range of motion and pain. When your knee is fully extended, the IT band stabilizes it so that it doesn't move sideways out of alignment. The IT band and TFL can also build up excess tension from the demands of repetitive running, cycling, swimming, and rowing especially with less than perfect mechanics. To use a mobility ball over the TFL, lie on your side as shown, and place the ball under your TFL (feel for the muscular pocket between the pelvis and femur). This is generally where your pants pocket would be. Let the weight of the pelvis sink into the pressure of the ball. If it is too intense, you can prop your top leg on a foam roller placed in front of your legs. Share if you know someone who could benefit form this. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #run #bike #walk #swimming #basketball #soccer #rowing #thursdaythoughts

Your shoulder moves in almost any direction. Because it’s such a mobile joint, stability and proper control is needed to promote good movement. You don’t need much equipment to do this, just a little awareness and motivation. External rotation exercise is a great way to target the rotate cuff. The primary goal is to increase shoddier stability, however if done correctly it can also serve to reeducate the shoulder on what should be moving when. Start this drill by lying on... your stomach. Tightens your core and glutes. Now, the shoulder begins from he mid back and shoulder blade. So make sure that your shoulder blade is glutes to your ribs. Now that you are in position, rotate your arm up. Imaging rotating your shoulder joint without letting the ball of your shoulder joint slide down. This is where the stability comes into play. You want to have the awareness to keep your shoulder stable as you go through this movement. If you are having trouble with this, roll up a towel and place it under the front of your shoulder. If your shoulder is dropping, you will feel it pressing into the towel. This exercise is more about control and stability. You don’t need to add significant weight to it. If you feel the need to add some resistance, no more than 5 lbs is necessary. Share if you know someone who could benefit form this. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #stability #rotatorcuff #shouldermobility #baseball #wednesdaywisdom #wednesdaymotivation #calesthenics

Do you sit at a desk in your basement all day, only to come up and watch Netflix in the evening? If so, upper back stiffness, knots, and bad posture have surely crept in at some point. This drill is excellent for working out those kinks. To begin, lie back on your roller, with it positioned horizontally over your mid-back, just below your shoulder blades. Bend your knees and place your feet flat on the floor. Cross your arms over your chest, with your bum still touching the ...ground. Lift your hips and slowly roll towards your shoulders. When you feel a tender spot, stop and hold for 20 seconds. Relax as the tension releases. When you get up to your shoulders, slowly work your way back down to your mid-back again. Share if you know someone who could benefit form this. #toronto #northyork #physicaltherapy #physiotherapy #physicaltherapist #sportstherapist #rehab #chiropractic #chiropractor #massage #acupuncture #rehabilitation #healthcare #pain #exercise #mobility #movement #rangeofmotion #strength #backpain #workfromhome #shouldermobility #foamroller #midback #stiffback #tuesdaymotivation #tuesdaythoughts #tuesdayvibes