Physiotherapy Toronto Blog 

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Coach's Corner with The Running Physio, Lauren Roberts, is a regular column in iRun magazine.  Here, Lauren answers your burining questions about training, injury and shoe recommendations. Got a question you want Lauren to answer Email ben@irun.ca to be featured! Check out Lauren's Q&As from the latest Issue of iRun:

How far do I have to run in practice if my half marathon is in spring? 

A: Nearly all well-done training plans will have a peak long run for the race three weekends out from race day. This allows the body three weeks to recover, rebuild, and prep for the big event. If this is your first half marathon, you will want to plan your mileage appropriately to hit 19-21 km at this time. If you have a time or performance goal, you’ll likely want to overshoot race distance by a few kilometers and aim for closer to 25km for peak week. You’ll want to work backwards from race day to be sure you don’t wait too long to start your build.

Do runners really need more than one pair of shoes? If so, what are the different kinds of shoes for?

A: Research has pointed to rotating through three slightly different pairs of shoes. The reason for this is that running is essentially a repetitive motion that uses the same muscle groups on repeat for a long period of time. Anything that we can do to introduce some form of micro-variability is going to decrease the repeated strain that muscles, tendons, and ligaments are withstanding simply by changing it up. Take trail running for example - trail runners tend to experience less injuries than road runners because the terrain is quite a bit different with each step. (They may roll their ankles more, though!)  

What are three quick stretches you could recommend? And, do you stretch before a run, after, or both?

A: First of all, research still tends to point towards avoiding long slow stretching before a run, although it consistently does remain a point of contention among running scientists. After is likely better and there is some evidence it can decrease muscle soreness, but this has not been shown consistently. 

Secondly, stretching is likely best prescribed in light of a specific finding. For example, if you have seen a Running PT and they have determined you have plantar fasciitis with tight calves, you’d be best to do a calf stretch with knee bent and knee straight for 30-45 seconds after your run. Unfortunately, stretching does not seem to have an injury-prevention effect, and may in fact have the opposite effect as people with hypermobility tend to experience more injuries. Sorry, yogis!

Anecdotally, I would say most people would benefit from calf stretching like mentioned above, as well as hamstring and hip flexor stretching as these muscles tend to become hypertonic (“tight”) with sitting. But if you’re a “don’t have time to stretch” person, don’t stress!

I feel like I always have tight calves. What is that a sign of and what can be done?

A: There are two things to understand regarding muscle tightness. First, what most people call “tightness” is actually what we call hypertonicity. Hyper = extra and tone = tension level of a muscle. A muscle will become hypertonic when the brain sends a message to it saying, “Hey! Something doesn’t feel right here…we’ve got to work a little harder.” The muscle says, “OK!” and increases its level of tone. So then the actual question is, what does the brain feel the reason is for sending this message? The answer is usually that the muscle itself and/or muscles related to the goal movement are weak. Your best starting point would be to strengthen up the tight muscle! 

Is there anything we can do to ward off plantar fasciitis, and how do you know if you have it? 

A: Oh plantar fasciitis - such a pain.Your best bet is strong calves. You can never do too many calf raises, especially with weight. If you don’t have access to a gym, we recommend putting something heavy in a backpack (wine bottles work, just sayin’...) and aiming to complete 10 full calf raises (all the way up, all the way down with one leg off a step. Getting to ten should be challenging). Repeat for two days, take one day off. You’ll see your plantar improve. And keep making that backpack heavier for prevention because this bugger takes forever to go away.

What pain is OK to run through and what kind should make you take the day off? 

A: Anytime pain is new, sharp, has a specific spot that hurts with pushing on it, or worsening, you should stop immediately. More running isn’t going to fix the problem that was caused by running. You’ll want to take 7-14 days right off to avoid things becoming a chronic issue! During this time you can cross-train or do anything that is completely pain-free. Then you’ll want to gradually get back to running. 

When do you know you need outside help? 

A: Let me answer this by saying one of the things we hear the most in the clinic is “I wish I’d come sooner.” The sooner we can see you, the easier and more simple the fix is. Sometimes it’s just adjusting your next couple weeks of runs. When we continue to run through pain, we end up developing compensations which is like adding extra layers to the onion that we have to unwrap and figure out. This is how people end up derailed for full seasons.

The Running Physio at Athlete’s Care is a specialized, science-driven program designed to address the unique needs of runners at all levels, from beginners to elite athletes. This program focuses on injury recovery, injury prevention, performance enhancement, and long-term musculoskeletal health.

This program is ideal for: 

• Runners recovering from acute or chronic injuries
• Those looking to improve running efficiency and prevent future injuries
• Athletes preparing for marathons, ultramarathons, or other competitive events
• Casual runners seeking to build sustainable running habits

Our Runner’s Program equips runners with the tools and knowledge to heal, train smarter, and achieve their running goals while maintaining long-term health. Click here to learn more about the Athlete's Care Runners Program or to book an appointment. 

February is the month of love, let's show a little love to our pelvic floor💕

Pelvic Floor Physiotherapist, Keren Ramonov, shares these tips to help you love your pelvic floor:

• Relaxation is just as important as strength. If your muscles are too tight, focus on stretching, deep breathing, and mobility.

• Go when you need to—but not “just in case." Emptying your bladder too frequently (when it's not full) can train it to signal urgency too soon, leading to overactive bladder issues.

• Don’t push when urinating. Rushing to empty your bladder by pushing can lead to pelvic floor dysfunction over time. Instead, sit fully and relax your muscles.

• Don’t hover over the toilet! Sitting fully relaxes your pelvic floor, helping to avoid dysfunction.

• Improve your posture and core activation. A strong core supports your pelvic floor. Instead of "sucking in" your stomach, try engaging your deep core muscles with gentle abdominal bracing.

• Hydrate and eat fiber. A healthy bowel routine prevents straining, which protects your pelvic muscles.

Keren's treatment approach focuses on guiding patients through their injuries with corrective exercise and education, as well as the use of manual therapy and acupuncture. She believes empowering patients to be actively involved in their care is essential for restoring function and promoting recovery. She has completed several specialized courses in pelvic health physiotherapy, allowing her to treat a variety of conditions, including: incontinence, pelvic organ prolapse, pelvic girdle pain, and more.

Book an appointment with Keren at Athlete's Care Yonge & St.Clair

Click the link below to learn more about Pelvic Health Physiotherapy and how it can help you.  

Pelvic Health Services at Athlete's Care

The start of a new year is a great time to think about your health. If losing weight is one of your goals, you’re not alone! Many people want to feel healthier and more energetic. The good news is that with a few simple changes, you can lose weight and keep it off for good. Here’s how to get started:

1. Set Small Goals

Big changes start with small steps. Instead of saying, “I want to lose 30 pounds,” set smaller goals like, “I’ll eat one more vegetable each day” or “I’ll take a 10-minute walk after dinner.” Achieving these small goals will make you feel proud and keep you motivated.

2. Eat More Real Food

Focus on eating whole, healthy foods like fruits, vegetables, lean proteins, and whole grains. These foods fill you up and give your body the nutrients it needs. Try to avoid processed foods like chips, cookies, and sugary drinks. They may taste good, but they often leave you feeling hungry again soon after.

3. Watch Your Portions

Sometimes we eat more than we need without realizing it. Using smaller plates and bowls can help you eat less without feeling deprived. Also, try eating slowly and stopping when you feel satisfied, not stuffed. Sometimes it can take a while to feel full, so if we rush to eat our meals we will miss out on that feeling and overeat.

4. Lift Weights

Lifting weights will help you build muscle. Muscle is not only important for playing sports and athletic activities, but it makes everything we do easier. Muscle also burns more calories than fat, so having more muscle is a great way to boost your metabolism. Finally, when we try and lose weight we often eat less food. Eating less food will cause the body to lose weight, but we can lose muscle too. Lifting weights is necessary to make sure we lose fat and keep muscle.

5. Eat More Protein

Eating more protein will help you feel more full and satisfied with your meals. You also need enough protein to build and maintain muscle. Protein is also really important if you’re lowering the amount of food you eat because you want to lose fat and not muscle.

6. Get Enough Sleep

Did you know that lack of sleep can make it harder to lose weight? When you’re tired, your body craves sugary and fatty foods for quick energy. Aim for 7-9 hours of sleep each night to help your body stay balanced and your mind stay sharp.

7. Be Patient and Kind to Yourself

Losing weight takes time, and it’s normal to have ups and downs. Don’t give up if you slip up or don’t see results right away. Focus on making healthy choices most of the time, and remember that progress is more important than perfection.

8. Find Support

Having a friend or family member to cheer you on can make a big difference. You could also get a trainer. Working with a professional who can coach you on nutrition and exercise will help you reach your goals quicker and more safely. They will also keep you accountable so you don’t fall off track.

Whatever your goals are this year I know you can achieve them. Remember to put your health and fitness first. You deserve it!

Article provided by RMT and Certified Personal Trainer, Ian Paron. Ian knows the importance of maintaining muscle and strength and the vital role they play in both performance and quality of life. Ian shares his passion for strength training with everyone from competitive athletes looking to prevent injury or increase their performance, to retired grandparents wanting to be able to continue to play with their grandchildren.

Click here for more information about Personal Training at Athlete's Care Leaside or call 416-546-9454 today and sign up for 50% OFF the FIRST TWO WEEKS OF TRAINING! Mention promo code AC50BLOG.  This promotion is valid for first time clients only and cannot be used in combination with any other offer.

The pelvic floor is a crucial yet often overlooked component of our overall health. The pelvic floor is a group of muscles and connective tissues located across the bottom of the pelvis. You can think of it as a sling of muscles extending from the front of your pubic bone to your tailbone and across to your two sit bones. These muscles play a vital role in many bodily functions, including bowel and bladder control, sexual function, supporting your pelvic organs against gravity and pressure, pumping blood and lymph to the heart, and creating stability for your spine and pelvis during daily movements. When the pelvic floor muscles become weak from underactivity or overactivity, it can cause a variety of issues. Below is a list of conditions caused by pelvic floor dysfunction. If you experience any of the following, know that a pelvic floor therapist can help guide you and treat these conditions:

1.      Urinary Incontinence (UI)
Urinary incontinence is the involuntary leakage of urine. Some people may experience stress urinary incontinence (SUI), which is leakage during activities like coughing, laughing, sneezing, or exercising. Others may have an intense urge to urinate that prevents them from reaching the toilet in time, known as urge urinary incontinence (UUI). It is also possible for some individuals to experience both SUI and UUI.

2.      Painful Intercourse
Many women experience pain during sex, also called dyspareunia. This can stem from multiple factors, including physical, emotional, or psychological aspects. Specific causes include an overactive pelvic floor, past trauma, hormonal changes such as menopause, medical conditions like endometriosis, and stress or anxiety, which can create a cycle of pain and fear around sexual activity.

3.      Prolapse
Prolapse refers to the condition where pelvic organs, such as the bladder, uterus, or rectum, descend from their normal position due to weakened pelvic floor muscles and connective tissues. This can lead to a bulging sensation, discomfort, and issues with bladder or bowel control. Causes vary and may include childbirth and conditions that place additional pressure on the pelvic floor for prolonged periods, such as allergies, chronic coughing, or chronic constipation.

4.      Labor and Delivery Preparation and Postpartum Recovery
Pelvic physiotherapists can support you throughout your entire pregnancy experience, from your first trimester to your postpartum journey. Emphasis is placed on labor and delivery preparation, where your therapist will guide you on pushing mechanics, safe birthing positions, exercises, and overall help you prepare for your important day, instilling confidence in you. Your therapist can also begin seeing you as soon as six weeks postpartum to help guide your return to activity, optimize your pelvic floor, and connect you with the right resources in your community to help you reach your personal goals.

Your therapist will help identify your goals, gain insight into your history, conduct a thorough evaluation, and develop an individualized treatment plan to help you achieve your objectives. Know that you do not have to suffer in silence or alone!

Article provided by Registered Physiotherapist  Julia Rudecki. Julia utilizes a patient-centered and biopsychosocial approach and collaborates with her patients to provide specific and individualized care. Treatments consist of education, manual therapy, soft tissue work, exercise, dry needling, acupuncture and lifestyle modification. Julia has a passion for pelvic health. She is dedicated to creating a safe space for her patients, where they feel listened to, supported, and empowered to embark on their pelvic health journey. She provides a holistic assessment and treatment to help her patients thrive. Julia's training and interests includes pelvic pain, incontinence, painful intercourse, constipation, coccydynia, prolapse, diastasis recti, and guiding clients through their pregnancy and postpartum journey.  Click here to book an appointment with Julia at Athlete's Care - Adelaide & York