right-move-physiotherapy

How to Play Pickleball Like a Pro

Mon, 12 May 2025 15:40:23 GMT

What is pickleball?

Pickleball is a sport that combines different elements of tennis, badminton, and ping-pong. It can be played indoors or outdoors on a badminton sized court with a slightly modified tennis net (it needs to be slightly lowered). It is played with a paddle and a small ball with holes in it. You can play in either doubles or singles (doubles are more common). This game can be enjoyed by all ages, with a multitude of skill levels and mobility ranges.

What are the rules/basics of pickleball?

The head of the paddle must not be above the highest part of the wrist at contact.

When serving:

The server’s arm must be moving in an upward arc when the ball is first struck, after that, when the paddle comes in contact with the ball, it must not be above waist height.
When serving, the servers’ feet must be outside of the court (not touching the court or the outside extension of the court ex. sidelines), at least one foot must be behind the baseline on the playing surface (see pictures below)
The serve also must go cross court to the opposing side

The serve will initially take place on the right of the court If a point is won upon a lone serve, the server and only the server, will move to the left side of the court and indicate that the serve will be taking place from there.
If the first server loses, then their partner serves until they lose and then the serve goes to the opposing team. Both players will have the opportunity to serve and score points until their team as two faults, then the serve will go to the opposing team (a fault is any action that stops the play because of a rule violation, a fault by the receiving team results in a point for the serving team, a fault by the serving team results in the server’s loss of serve)

When scoring:

Points are only scored by the team who is serving, games are typically played to 11 and win by 2.
When the serving teams score is even (0, 2, 4, 6, 8…) the first server of the game will be on the right side of the court when serving or receiving, but if the serving teams score is odd (1, 3, 5, 7…) the first server of the game will be on the left side of the court when serving or receiving.

Two-bounce rule:

When the ball is served, the receiving team must let it bounce before returning it.
After the ball has bounced once on each team’s court, both teams can either hit the ball before or after it bounces.

How to prevent injury while playing pickleball

According to The Center of Orthopedic and Neurosurgical Care and Research , the most common pickleball injuries are ankle sprains, Achilles Tendonitis, Hamstring and Quadriceps muscle strain, shoulder impingement, and wrist fracture

Proper footwear:

Another way to prevent injury when playing pickleball is to wear proper shoes. You should wear shoes that provide balance and stability, as well as good traction.

The shoes you choose should be selected based on the surface you will be playing on (ex. indoor vs outdoor courts – indoor court more slippery)
Before stepping onto the pickleball court, you need to know and understand your limitations, do not push yourself past your physical abilities. You will become better the more you practice, do not over work yourself too early or it may limit your pickleball career.
In order to play at your best capacity, drink lots of water before and after matches, make sure that you are giving your body the proper nourishment of carbohydrates and protein, also, give your body the appropriate amount of rest in between matches.

Key aspects to include before, during and after your pickleball games:

Warm up

It is crucial to warm up properly before engaging in a pickleball match. A good dynamic warm up should take place before playing, lasting approximately 5-10 minutes. For examples of dynamic warm-ups, view our running mechanics #1 blog post.

Starting with rally of some sort and stretching before hitting the court for a game is important. The main idea behind this is to get blood flowing to your muscles warming them up so they are less likely to be injured during play.

2. Practice

Some of the recommended training to prevent pickleball related injuries according to usapickleball.org is to stand and look as if you were hitting the ball overhead and take one step back, if you feel dizzy or off balance, you should try and do this drill without a ball until you no longer feel dizzy.

You should also warm up your knees before playing, practice twisting in a crouched position to improve stance and agility during your match.

3. Strength/ Balance and Flexibility Training

Since pickleball can be, at times, a rather quick game that requires fast movements and reaching, injuries will start to present themselves if proper care is not taken before, after and during. Ensuring that you incorporate a proper warm up before each game is essential loosen muscles and joints and increase blood flow to working muscles. In addition to warming up, incorporating strength and flexibility training in between pickleball games is a great way to strength bones, ligaments and muscles to prevent injury.

Furthermore, it is important to make sure that you have good balance before stepping onto the pickleball court. Adequate balance helps to prevent falls or hyperextensions that could result in sprained ankles, tears or pulls of joints, as well as potential concussions or wrist fractures.

The health and social benefits of pickleball

Pickleball is an activity that can be enjoyed by everyone, independent of age.

It is a great way to help you meet the Canadian Physical Activity guidelines of 150 minutes of moderate intensity physical activity. Furthermore, pickleball can increase your cardiorespiratory fitness (CRF). CRF is an important marker for health as it reflects the ability of the respiratory and circulatory system to supply oxygen to working muscles during physical activity. Thus, low CRF (inefficiency or low capacity to supply oxygen to muscles) can increase your risk of cardiovascular disease events and all-cause mortality.

As with many forms of physical activity, pickleball offers improvements in mental health, incorporates social engagement and increases overall physical wellbeing. Pickleball is a fun and engaging game that will make physical activity easy to accomplish without having to do, what some may consider, boring exercises alone.

Benefits of pickle ball for Older adults

Pickleball tends to be a great sport for the older population to partake in. Pickleball is a great option for older adults who are looking to become more physically active as it’s an activity that is low impact. Pickleball is also a great way to increase agility and balance. Balance issues are prevalent among older adults and account for most injuries related to falls that can be devastating. Therefore, incorporating low impact activities that work on balance, such as pickleball, can offer peace of mind to older adults who may have a fear of falling.

Below is a list of additional benefits pickleball (and physical activity in general) can offer:

Have you recently played a game and just aren’t feel “right” on the court?

The physiotherapy team at the Right Move can help! Whether you are looking for strength, balancing and flexibility exercises to incorporate into your exercise routine in between games, or have an injury that is causing pain while playing, physiotherapy is right for you.

There are many modalities that the team can walk you through to ensure you are able to play in top shape for you pickleball games.

If you have any questions regarding pickleball and physiotherapy, please each out via email ( admin@rightmovept.com ) or phone (613 384 3222) and we would be happy to answer them!

Where to find pickleball in Kingston

Are you unsure where you can play pickleball in Kingston? Head on over to kingstonpickleball.com or ontariopickleball.com to learn more.

Cycling Mechanics

Tue, 06 May 2025 15:40:23 GMT

Proper Bike Fit

Proper frame size

The best way to ensure a bike fits you properly is to stand over the frame and see if there is about 2.5-5cm or 1-2 inches of clearance between the bike frame’s top tube and your groin. The graphic below outlines the various parts of a bike frame.

Adjusting the seat’s fore/aft position

For the majority of people, the seat position should be kept level, however, some may find it more comfortable with the nose of the seat angled slightly downwards.

The KOPS Method

Knee Over Pedal Spindle or KOPS is a method used to obtain the perfect bike fit. This method starts with sitting on the bike on a level surface with your foot in the 3 o’clock position on the pedal.

Once in this position, dangle a string with a small weight on the end from just below your knee cap. The string should hang in the middle of the pedal (see picture below as a reference). If this is not the case, adjust the seat forward or backwards until it does settle in the middle.

Setting the handlebar height

Generally, the height of your handlebars should be above the height of your seat for a more upright riding position which will allow for more comfort during your ride. However, the handlebars can also be positioned below the height of the seat for a more aerodynamic forward-leaning performance position.

Pedalling dynamics

Regardless of cycling discipline, all cyclists can reap benefits from improving their pedal stroke. These benefits include injury prevention and improved efficiency and economy. To maximize pedalling economy, cyclists should focus on pedalling in “circles,” not “squares.” This may seem intuitive because the cranks move in a circular motion; however, power is not generated equally through the pedal stroke. Let’s break down the pedal stroke into two simple phases and strategies to improve it.

Phase 1: Power phase

The vast majority of the power is generated from the 12 o’clock to 6 o’clock position, mainly by the hip extensors (glutei) and the knee extensors (quadriceps). Focusing only on the power phase of the pedal stroke will result in a “mashing” or “square” style pedal stroke that is less efficient, less economical and may prematurely fatigue the quads and glutes. There is also activity of the hamstrings during this phase, as they help extend the hip, albeit to a much lower extent than the glutes. Interestingly, during the power phase of the pedal stroke, the calf muscles (ankle plantar flexors) are active but would not be considered significant power-generating muscles. Instead, their role is to contract isometrically to create a rigid lever for the foot to transfer force to the pedal.

Phase 2: Recovery phase

The recovery phase occurs from 6 – 12 o’clock positions. During this phase of the pedal stroke, our knee flexor (hamstrings), ankle dorsiflexors (tibialis anterior) and, to a small extent, hip flexors are active (but not power generating) to ensure a smooth transition back to the beginning of the 12 o’clock power phase.

More serious cyclist will often have special cycling shoes with cleats on the bottom of the sole that locks the cyclist’s foot in place on the pedal. The advantage to cleated cycling shoes is that it allows for a greater transfer of force from the foot to the pedal. However, with their foot firmly secured to the pedal, many cleated cyclists believe that they can and should actively generate power on the upward pull stroke of the recovery phase (6-12 o’clock). Unless you are a track cyclist or quickly accelerating on a breakaway, this upward pull, or “negative toque,” is an ineffective pedalling technique.

We must remember that if one leg is starting the recovery phase of the pedal stroke, the other leg is starting the power phase. The power generated by the opposite glutei and quads overwhelms any collective power contribution of the hamstrings, tib ant, and hip flexors. Therefore, the best strategy is to actively utilize the recovery muscles to “get out of the way” and unload the pedal to facilitate the crank getting back to the top of the pedal stroke.

How can I incorporate this information to improve my pedalling?

Pedalling at a relatively high cadence (+90 rpm) makes it challenging to modify the stroke “online.” Therefore, it is helpful to anticipate the two areas of transition between the two phases, the top and bottom of the pedal stroke, and initiate their respective actions early. Think about “kicking” your leg outwards at the top of the pedal stroke and “pulling the heel backwards” at the bottom of the stroke. These simple tricks will ensure that you engage the appropriate muscle groups correctly and facilitate the “pedalling in smooth circles” goal. Another simple on-bike pedalling drill is to ride in a lower than comfortable gear (easy gear) and pedal at a cadence that is 10-15 rpm higher than you usually would. While doing so, your pelvis should remain firmly in contact with the saddle and not bouncing around or listing to one side. Please keep in mind that improving your pedal stroke will not occur overnight. It will take time for your central nervous system, proprioceptors, and muscles to adapt.

Fueling for your ride

Proper fueling is fundamental to any exercise, especially regarding high intensity exercise, endurance, or competitive racing. Ensuring your muscles have adequate energy supplies to complete the given exercise task will ultimately help you prolong time to exhaustion and fatigue while also enhancing performance.

Why is it important to fuel for my ride and what does this mean?

The body has various forms of stores of fuel and substrates to acquire the needed ATP for muscular energy. The two main energy sources in aerobic exercise primarily comes from the oxidation of carbohydrates (glycogen) as endogenous substrates from the liver and muscle in the form of glucose and exogenous sources of readily available carbs acquired through varying forms of gels, liquids and solid food, as well as the oxidation of fats (triglycerides) from adipose tissue in the form of free fatty acids.

For the most part, carbohydrates are the primary energy source for high intensity exercise, while fats are the primary energy source of endurance exercise. However, during prolonged, intense exercise such as that in competitive/distance cycling, energy production becomes highly dependent on carbohydrate-based fuels.

Our bodies have a limited storage of glycogen. As reported by Hawley and Leckey (2015), during prolonged strenuous exercise (greater than 60% VO ₂ max), such as cycling, muscle and liver glycogen stores deplete, dropping blood glucose levels to the point of fatigue. Fatigue will begin to occur at around 70% VO ₂ max as a result of inadequate carbohydrate energy if in a fasted state. This can lead to hypoglycemic symptoms (i.e., dizziness, confusion, shaking and reduced motor drive) that will ultimately impair performance.

When and how should I be fueling for my ride?

Fueling for rides will look different depending on intensity, duration and frequency. Below is an outline that will include casual cycling and competitive/distance cycling (70km +) fueling.

Casual riding

For casual cycling, proper fueling is still important but is not as tedious as competitive/distance riding. Fueling for casual cycling will incorporate a well-balanced diet consisting of proper carbohydrate, fat, and protein ratios.

A good rule of thumb for daily carbohydrate intake of ~ 45-65% of total calorie intake or ~130g and protein intake of 10-35% of total calories or ~0.8-1g/kg/day to allow for optimal energy levels during any given exercise routine and modality.

Competitive and distance riding

As mentioned previously, due to the finite stores of liver and muscle glycogen in the body, carbohydrate-based energy becomes imperative in distance/competitive cycling which requires more energy for longer periods of time. Thus, we require exogenous sources of carbohydrates before and during exercise to prolong performance by decreasing the drop in blood glucose that would lead to hypoglycemic conditions and fatigue

Pre- ride- sufficient glycogen stores support blood glucose homeostasis

Incorporating a carbohydrate loading regimen is essential to ensure adequate starting glycogen stores are available to fuel your rides to prevent a drop in blood glucose levels and prolong time to exhaustion.

Pre-loading muscle glycogen concentrations in a 1-day carb loading regime (~10g CHO/kg) prior to competitive or distance cycling is sufficient in increasing starting muscle glycogen content.

Furthermore, the ACSM highlights that athletes should be consuming 1-1.4 g/kg carbohydrates every 1-4 hours leading the event.

During – CHO feeding during improves time to fatigue

Glycogen sparing is a term that is used to refer to sparing of liver glycogen stores to prevent glycogen depletion for as long as possible and thus, avoiding exhaustion. Glycogen sparing allows for energy to be available during the later phases of exercise. Glycogen sparing is acquired when exogenous sources (carbohydrates ingested via liquids or foods) of carbohydrates are consumed to maintain adequate blood glucose levels to sustain the high rate of carbohydrate oxidation needed to maintain performance. Consuming multiple transportable carbohydrates (ex. glucose, fructose) in a variety of forms (i.e., carbohydrate mouth wash, gels, liquids, solid food) in the later phases of your ride will encourage glycogen sparing and prolong time to exhaustion.

This is a general guideline for exogenous carb consumption for various durations of cycling:

During Brief riding (>45 minutes or 20-30 km): CHO not needed

During endurance exercise (1-2.5 hours or ~50 km): 30-60g of CHO mostly liquid form

During ultra endurance (>2.5-3 hours or >75km): up to 90g of CHO gels, or liquid

There are different forms of carbohydrates that can be consumed:

The best combination of carbohydrates to improve time during performance is glucose-fructose (sucrose) ingestion as it has the least symptoms of gastrointestinal discomfort as compared to glucose sources. Sucrose can be in the form of drinks, gels and solid food. Drinks and gels are more readily available and easier to consume while riding.

Post ride

Post ride fueling is just as important as pre and during fueling. Consumption of a variety of carbohydrates post exercise is essential to maximize muscle glycogen resynthesis that will allow for adequate restoration of muscle glycogen concentration. For adequate restoration to occur, our bodies need approximately 24-48 hours for repletion.

Refueling after a ride will include 1-1.2g/kg/hr of CHO for the first 4 hours post exercise followed by a return to normal daily fueling regime. This will allow for proper replenishment of glycogen stores and recovery.

Furthermore, protein ingestion post exercise is also important to help repair damaged tissues. For adequate muscle protein synthesis, ~0.24g/kg of protein sources would suffice.

Muscular Balance

Incorporating strength training between rides is a beneficial way to increase your cycling efficiency, improve recovery time and decrease risk of pain and injury. Improving muscular strength, especially in the lower body, is beneficial to increase neuromuscular coordination. Improved neuromuscular coordination of your legs will in turn improve the power phase of the pedal stroke.

Furthermore, exercises that emphasize unilateral movements (single limb movement) such as the single leg deadlift highlighted below increase stability, fixes asymmetries of the lower body and increases muscular balance and coordination to optimize pedal stroke efficiency.

Below are a few movements to incorporate into a strength training routine in addition to your cycling workouts.

Single leg deadlift

Builds strength in your hamstrings. Optimal hamstring strength is important for cyclists to consider due to the repetitive nature of the sport. The constant flexion and extension of the knee joint could result in strains, sprains or tears if muscular strength and flexibility are not adequate. Furthermore, the single leg deadlift challenges balance, which is key a factor for cyclists to have, while also emphasizing core engagement.
To perform this move, start with your feet hip width apart. While ensuring you keep your hips square, bend at your knee on one leg slightly while leaning forward until your torso is parallel with the floor and your other leg extends straight behind you. Return to the starting position. Perform this movement in a slow and controlled manner.
For added challenge, you can perform this move with a kettle bell as shown to further enhance balance and core activation.
Complete 2-3 sets of 8-12 reps on each leg

Squats

The major driving muscles during the power phase of a pedalling stoke for cyclists are your glute muscles as well as your quadriceps. The squat is a great compound movement to engage both of these muscles to allow for optimal efficiency and reduce the risk of injury during cycling.
Start this movement with your feet hip width apart, toes slightly pointed outwards. Brace your core as you begin to lower down until your thighs are parallel with the ground. Return to the starting position.
The squat can be performed in a variety of ways which include body weight, using dumbbells or a kettlebell, or using a barbell.

Calf raises

The calf muscles are also another significant muscle that contributes to pedal stroke during the power phase.
You can do this movement either on a plat form or on the ground, with or without weights.

If you are experiencing any pain while cycling and would like to speak with one of our physiotherapists to locate the source of the problem, please don’t hesitate to reach out via email ( admin@rightmovept.com ) or phone (613 384 3222).

How to Improve Your Running Efficiency

Fri, 02 May 2025 20:41:23 GMT

Running Gear

It is important to ensure that you have a sturdy pair of running shoes that fit not only your feet but are appropriate for the terrain that you are running on. For treadmill running and road running, wearing a pair of durable running shoes with comfortable heal support is a good place to start. For track running and sprint training, spikes or more curved sole running shoes might be better. For trail running, a sturdy pair of running shoes with more grip and groves on the bottom for added support and stability may be needed. Asics recommends that your running shoes are replaced every 724-885 kilometers. Asics also suggest that if your running shoes don’t have any signs of excessive wear or use, you may be able to wear them slightly longer than the recommended usage without injury.

Furthermore, it is important to take into account the weather before you set out on an outdoor run. Proper attire is essential to avoid over heating or becoming too cold. Ultimately, clothing should offer sun protection, have moisture wicking and quick drying material, and proper insulation/air flow depending on weather. Clothing as such will help keep your body cool and ensure optimal comfort as your internal body temperature increases during the run.

Warm weather: clothing should help wick away sweat, quick drying, cooling and provide sun protection
Cool weather: layers that still optimize air flow, gloves, heat protection.

Sun protection is also another key aspect to take into account when running outdoors. Ultraviolet Protection Factor (UPF) apparel offers UV (ultraviolet)A and UVB ray protection and is beneficial for outdoor runs on sunny days. The higher the UPF rating the greater the protection from UVA and UVA B.

Below is a link to an article outlining everything you need to know about sun and UV protection when exercising outdoors:

https://www.rei.com/learn/expert-advice/sun-protection.html

For more information regarding orthotics and bracing or to book an appointment with Ian Gilchrist for this service, please reach out via email at admin@rightmovept.com or by phone (613) 384 3222.

The Best Preparation for Running

Thu, 01 May 2025 20:30:10 GMT

Planning

The key to any successful running plan is to not do too much too soon by starting slowly. It is important to listen to your body to prevent injury and optimize performance. A progressive plan will be individualized to your current fitness level, fitness goals and daily schedule.

Another key aspect to planning your run is mental preparation to overcome mental blocks. Goal setting is a great way to increase motivation by internalizing your success as you reach each milestone. Start by setting realistic, short term goals that will build on your success over time. Getting into a positive mind set can also be helpful for mental preparation before you set out on your run as well as during the run. Take time to address the positive feelings that you normally experience after a run. Reminding yourself during your run that you are capable and have achieved success in the past is helpful to push you through negative thoughts of stopping short.

Incorporating some of these tips can help you run longer and faster to achieve your running aspirations. Below is a link to runner’s world which details a twelve-step running/walking progressive plan to slowly introduce more running and less walking over a twelve week period. As the link explains, you should work at your own pace and if you need to repeat a step numerous times, listen to your body and repeat it as long as needed.

https://www.runnersworld.com/beginner/a31707889/best-beginner-running-plan/

Pre Run Warm Up

A proper warm up of 5-10 minutes is essential for a successful run and injury prevention. A full body dynamic warm up composed of stretching should be performed before you set out on each run. Dynamic stretching is a great way prepare your muscles, increase your heart rate and optimize range of motion and strength while elevating your core temperature. This ensures optimal oxygen and blood flow to your muscles during the run. For examples of Dynamic warm-ups, refer to the photos below:

Hydration

Why is hydration so important when running? Hydrating before, during and after workouts allows for our body to naturally bring energy to our cells, to limit cramping and cushion our joints. Thus, during moderate to vigorous intensity exercise we need to be drinking more to prevent injury and optimize recovery time.

Pre-run you should drink at least 16 oz or 500 ml two hours before your run, during your run you should be drinking 200 ml every 15-20 minutes of exercise, then immediately following your run , you should have another 16 oz/500 ml of water with food and a protein source, whether this is a meal, a protein bar or a protein shake.

Post Run Cool Down

A proper cool down of 5-10 minutes is just as important as a warm-up routine to slowly ease intensity to allow heart and breathing rates to return to normal. This will include walking for a few minutes post run followed by static stretching. A proper cool down will help optimize exercise performance, prevent injury and decrease pain and inflammation from delayed onset muscle soreness.

After a run, you should begin your active cool down phase with a 2-3 minute period of walking to help bring heart rate and breathing rate back to normal. Once you feel sufficiently cooled down from the walking period, you can move into the next step of the post run routine which includes static stretching.

Static stretching helps your muscle recover faster after exercise and reduce the pain and inflammation associated with delayed onset muscle soreness. Stretching also increases flexibility and range of motion which further help your running efficiency. Furthermore, stretching is a great way to release tension from your muscles following any exercise.

Below me are a few options for static stretches to incorporate after a run:

Trail VS. Treadmill VS Road Running Preparation

Treadmill running: for individuals who want to be able to control their incline and speed very quickly and effortlessly. It is also potentially easier on joints. You are able to control your strides and repeat the same motion over and over for an allotted period of time without worrying about running too far away, and a change in terrain. You can also keep track of your heart rate throughout your workout. Potential negatives of treadmill running is that you may perceive the run as harder or more boring due to being inside. You may also potentially lose some agility that you would naturally gain running outside in harsher terrain and avoiding obstacles such as potholes, wildlife etc.

Road running: is ideal for individuals who are training for distance and enjoy exercising outside to breathe fresh air during their workout, this aids in boosting your mental health! Road running can be different from the treadmill because you have to worry about traffic on the road, other distractions such as wildlife, and inclement weather. Individuals who road run are able to have measured strides and can run effectively without having to calculate the distance of their strides due to terrain. Road running on uneven and uphill terrain also strengthens bone and leg muscles. Some uncertainties of outdoor road running is that inclement weather makes it more difficult to schedule runs and you need to pay extra attention to potential hazards.

Trail running: is potentially more challenging due to the uncertainty of the terrain, strides will have to be monitored more closely due to uprooted terrain, rocks and other loose sediments as well as wildlife and weather conditions. Trail running can be peaceful but individuals need to be prepared for the terrain by stretching prior and actively thinking/preventing rolled ankles or other injuries caused by falling.

Office Ergonomics

Tue, 15 Apr 2025 20:24:42 GMT

Do you have a desk job? Do you think you have bad posture?

Good news- perhaps there is no ideal position for sitting or standing. There is a strong belief amongst rehabilitation professionals that not spending too much time in any static/stationary posture might be a key to avoiding “bad posture”.

Healthy postures and a proper workplace set up can certainly help an employee’s productivity at work and reduce the likelihood of repetitive strain injuries down the road. Regular breaks sure can go a long way in helping your work efficiency, so start putting those smart devices to use and set reminders to move from your static postures every 20-30 minutes!

Proper Posture:

The best way to maintain better posture when you must be sitting at home or at your work desk is to find a chair that supports your individual spine.

Everyone has an idea of what “good posture” should look like, however research is inconclusive as to which posture is actually the best. So, why don’t we think more about moving between positions/postures because we know for sure that movement helps pain. Letting yourself sit in the same position for hours and hours (or simply being sedentary) has been shown to have a negative effect on our overall health.

Ergonomic Assessment:

If you are unsure of where to start, ergonomic assessments can provide ways to make your body function more efficiently, for longer. They can assess from proper work chairs (height, lumbar support, arm rests etc.), proper screen height and distance suited for your body to the proper length away for your keyboard or mouse. All of these seem like simple things, but probably aren’t thought of often when setting up your station.

Here are some simple rules:

Have your computer screen at an appropriate eye level
Feet firmly placed on the floor
90-degree angle for knees, hips, elbows
Wrist in a neutral (“middle”) position

Eye Breaks:

Staring at your computer screen for too long throughout the work day can put a big strain on your eyes. Try the 20-20-20 method above recommended by the Ontario Associations of Optometrists. Your eyes need a break from reading and stimulation from the screen, so these little breaks will go a long way for your work performance!

Stability Ball Chairs:

Stability ball chairs can also help with posture within the work place but maybe not for the reasons you might think. They help build stabilizer muscles which in turn can help prevent/reduce back pain throughout the day. The ball isn’t necessary to use your whole work day but using it periodically for an hour or two throughout the day will benefit you!

Bottom Line:

Here at the Right Move, we’d like to encourage people to think more about their bodies and how much they move throughout the day. Rather than stigmatize you for not maintaining an upright posture for 8+ hours a day, we feel it’s more important to emphasize the amount you move during any given day. Modern day society is stressful and we all have deadlines that we must meet, however having a good solid plan to combat stresses placed on our bodies is extremely important.

If you need any help please give our office a phone call today!

Benefits of Strength Training

Mon, 14 Apr 2025 20:20:39 GMT

There are numerous benefits associated with strength training including increased muscular strength and endurance, stress relief, sleep improvement, and musculoskeletal pain management. As such, there are more than enough reasons to incorporate strength training into your daily routine and keeping these in mind can help keep individuals motivated to continue training. We all know how difficult it is to keep up with exercise and training but having a better understanding of the benefits will be a big motivational factor to continue!

Muscular Strength and Endurance

As we head into the winter months there is always the fear of falling on the icy surfaces which can lead to many different injuries. Following a regular strength training program will give you an overall stronger base of support that can help prevent you from taking a spill as your strengthened muscles keep you balanced. In fact, if you sustain an injury that needs physiotherapy, prescribed exercises during active-rehab can improve and even speed up your recovery time! Studies have also shown that strength training is more commonly being prescribed now as it helps build musculoskeletal strength (which also is preventative towards future injuries). Day-to-day tasks will also become easier with improved muscular strength. Strength training programs can emphasize stabilizer muscle function which leads to increased muscular endurance. The benefits of these types of programs will ensure that daily tasks aren’t such a chore; as your body can physically keep up and handle the work load.

Stress Relief

Any form of training can always help relieve daily stress. Work stress, friend or family relationships, finances, etc. are all different areas of stress that training can be an outlet for. However, when training becomes painful that can be a stressor in itself. With prescribed strength training your Physiotherapist/Kinesiologist can inform you on what level of pain is appropriate and ways to prevent an extreme amount. They can show you progressions and modifications of certain exercises so your training program is best suited for your needs. Proper form and technique of each exercise can also be approved by the Physio so you can be sure you are doing them properly, safely and with a minimal amount of pain. A little reassurance from a professional can always put your mind at ease when it comes to training!

Sleep Improvement

There is always the hope that a good workout will help put you to sleep at night. A regular training program does help improve sleep, just be sure to give yourself time between your session and bed as your body needs time to slow back down before sleep.

A research study done through the Journal of Sports Science and Medicine found that both sleep time and quality of sleep improved after following a consistent training program for a 3-6 month period. When we could all use a little more sleep at night, why not consider strength training to help make it possible!

Here at The Right Move we offer strength training and active rehab as a part of a complete physiotherapy treatment plan. We also offer registered Kinesiology services to help supplement lifestyle changes for individuals living with chronic health conditions. Both can help with conditioning injured areas and getting your body stronger in an effort to help prevent future injuries. Call or email the clinic today to get started ( 613-384-3222 ) or admin@rightmovept.com

The Benefits of Caffeine

Sun, 13 Apr 2025 20:17:38 GMT

There has been some debate over the years on whether or not caffeine is a healthy choice. At The Right Move, we’re big coffee fans so we’ve done some research on the subject and there are actually tons of health benefits that come from caffeine. So, you can enjoy your morning cup (or three) without feeling guilty or worrying about causing damage to your health!

The Mayo Clinic notes that drinking 400 milligrams (mg) of caffeine a day is safe for healthy adults. They note that this is the equivalent to four cups of coffee per day, but that all depends on where your coffee comes from. This is good news for those who need more than one morning coffee!

If you stay in the range of what’s safe, caffeine has so many health benefits. There are so many incredible benefits, but here are a few of the positive effects caffeine has on our health:

It Reduces The Risk Of Diabetes

Research shows that drinking 5 cups of coffee a day can reduce the risk of developing diabetes. This is mainly because of the high level of disease-fighting antioxidants found in caffeine. Drinking sugar-free coffee daily can make you less likely to suffer from type 2 diabetes.

It Improves Muscle Performance and Stamina

Research has proven that consuming 140 to 400 mg of caffeine 30 to 60 minutes before exercising can improve both speed and endurance. Caffeine slightly increases your heart and breathing rate by stimulating your nervous system. Additionally, caffeine, when mixed with carbs, can replenish muscle glycogen concentrations faster after exercise. This is why caffeine is often used in energy drinks to increase stamina.

It’s Good for Your Cardiovascular Health

A few cups of coffee per day can give you a healthy heart! Caffeine constricts your arteries by infiltrating the receptors that line the blood vessel walls. This causes your blood pressure to rise. A research at Brooklyn College has found that men who consumed 4 cups of caffeinated beverages daily are less likely to suffer from heart disease than those who never took a sip. Drinking coffee has been found to reduce the risk of stroke by 22% as well!

It Can Help You Lose Weight

Drinking caffeinated drinks can often times help in weight loss. Regular drinkers often report a decrease in appetite, resulting in weight loss. 300-400 milligrams of caffeine in any form (cola, tea, or coffee) is enough.

It Improves Your Memory

Caffeine increases the level of a neurotransmitter called acetylcholine. This is associated with attention, concentration, learning and memory. So, it has a positive effect on memory and cognitive function!

Caffeine can provide various health benefits, but is only possible with the right dosage of caffeine. Excessive intake of caffeine has been reported to cause adverse effects on your health, so it’s important to stay in that 0-400 mg range to get the most benefits to your health!

The Benefits of Shockwave Therapy

Sat, 12 Apr 2025 20:15:49 GMT

Shockwave therapy is a relatively unknown treatment option in the public eye but is one that works especially well for nagging injuries, athletes, as well as those with chronic pain. Whether you’re experiencing soft tissue discomfort or have a medical condition such as tendinitis; shockwave therapy can offer you quick, effective relief!

How it Works

Shockwave therapy involves a short series of high-energy pressure waves that are directed at the injured tissue. The treatment produces an inflammatory response in the body. While this sounds counterintuitive, these waves actually trick your body into thinking damage is being done. This produces a bodily reaction in the form of blood rushing to the affected area and helps to fight off what it believes is a threat. Shockwave accelerates the healing process by allowing your body to solve the problem naturally.

What are the Benefits?

This quick, non-invasive treatment uses no medicine. It also has very little risk or side effects for the patient. Each session takes a maximum of 15 minutes with significant improvements seen in three to five sessions. As a result, this means you can quickly return to your normal activities in just a few short weeks!

Will it Hurt?

Typically, there will be some discomfort during the treatment. However, because the sessions are short, most patients are able to tolerate the treatment without any problem. Also, the intensity can be adjusted throughout the session by the physiotherapist.

How Do I Go About Getting Shockwave Therapy?

The easiest way is to call or email our clinic to book an assessment! You’ll meet with a physiotherapist who will be able to determine whether or not shockwave therapy is the best treatment method for you. Often times, your physiotherapist can also include the first treatment in during your assessment!

The Right Move has invested in the latest medical technology and current evidence-informed treatment techniques in an effort to bring the best clinical results to patients. We use the MP100 from Storz Canada, which is the leading company providing medical equipment to health care professionals. We are the only physiotherapy clinic in Eastern Ontario with this device and feel grateful we are able to provide our patients with this treatment!

The following conditions are easily treated with shockwave therapy:

plantar fasciitis
achilles tendonosis
patellar tendinopathies
tennis elbow
rotator cuff tendinopathies

Give us a call at 613-384-3222 (or email us at admin@rightmovept.com ) to book your appointment today!

How Physiotherapy Can Treat and Prevent Sports Injuries

Fri, 11 Apr 2025 20:12:09 GMT

Spring is here, which has a lot of us getting more active than we have been the past few months. This is great for our overall health; but can lead to sports injuries if we aren’t careful, which is why physiotherapy is so important!

Physiotherapy is essential when it comes to recovery from sports injuries. Most athletes wait until an injury occurs before seeking treatment, however a physiotherapist can also help you prevent these injuries from happening too!

When it comes to treating existing injuries, physiotherapy focuses on a custom-made and comprehensive treatment plan that is tailored to you and your injury. From muscle strains to ligament sprains, dislocations and fractures, professional treatment will get you feeling better faster.

At The Right Move, we have lots of high quality treatment options to help with sports injuries as they happen such as:

Strengthening Exercises

Weak muscles are the consequence of inactivity after an injury; so strengthening exercises are a great way to grow and maintain the strength and function of your muscles.

Shockwave

When it comes to injured soft tissue, bone, heal, and joint pain, shockwave therapy is a great modern treatment option! This non-surgical treatment promotes accelerated recovery so you can get back to the things you love faster than traditional rehabilitation.

Dry Needling

Tension in the form of tight muscles are another consequence of inactivity after an injury and dry needling can help release this tension which will, in turn, also reduce pain.

Electrotherapy

Traditional therapy methods can help in the acute stages of pain (when the injury just happened). Tens, Interferential, and Ultrasound are modalities thought to help with circulation and tissue healing.

Manual Therapy

Hands on therapy works well for relaxing muscles in spasm and getting your joints moving freer; all the while reducing tissue adhesions and decreasing any swelling so you can move better.

Still, there is another key benefit of physiotherapy when it comes to sports injuries, which is injury prevention.

Physiotherapy is an important way to help prevent sports injuries from occurring; which is actually more beneficial to athletes in the first place! Having a registered physiotherapist that you trust, work well with, and you can depend on are key when it comes to injury prevention. This way, you can monitor your health/fitness and assess the need for strengthening potentially weak areas before injuries occur!

Whether you have an existing sports injury and need immediate physiotherapy treatment or are simply looking to maintain your muscle and joint health; we have the knowledge, experience, and equipment to help! For more information on how physiotherapy can help you or to book an appointment, give us a call at 613-384-3222 today!

– Ian Budge

MscPT, Bkin, CSCS