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With snow around the corner, Vancouver always seem

With snow around the corner, Vancouver always seem to need a little more support. Here's something to keep in mind with "Enhanced Care".
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#rmt #icbc #massagetherapy #accident #winterdriving #enhancedcare

For whatever reason, I find that most people negle

For whatever reason, I find that most people neglect their feet. I'm not talking about hygiene, but rather, functionality.

Our feet is our portal to how we experience the world- through motion and sensory experiences. Shoving your feet into shoes with a narrow toe box or using only a portion of your feet in locomotion is most likely causing problems further up the chain.

To start giving your feet TLC, roll out your plantar fascia (tissue at the bottom of your feet) and massage in between your metatarsals (bones of your feet). If your hands feel more pliable than your feet, put in the hours to knead them!

The water bottle roller in this video is particularly helpful for patients with plantar fasciitis, where most of the morning pain resides close to the heel. Rolling out this fascia helps it become pliable, and the ice reduces inflammation and pain.

Dealing with plantar fasciitis? I can help!

#pri #rehab #health #fitness #foothealth #plantarfascia #plantarfasciitis #plantarfasciitisrelief

Having trouble finding direction in your knee reco

Having trouble finding direction in your knee recovery? Try using this knee mind map as a guide.

Remember! This is not a diagnostic tool. It should not replace the guidance and diagnosis from a professional. If your knee has been hurting for more than 2 weeks, you should definitely seek help.

Do any of the pain spots resonate with you? Send me a dm, and I'll be happy to point you in the right direction.

#health #fitness #rmt #massage #massagetherapy #physio #physiotherapy #pain #kneepain #mcl #meniscusrehab #patella

Warming up is essential to reducing your risk of i

Warming up is essential to reducing your risk of injury- especially during the colder months. Try this before your next run!

WARM UP
1) JUMP (1-3 mins)
Side to side, up and down- the key is to stay loose. I like jumping before any type of physical endeavour to make sure my body is relaxed and ready to be elastic.

DYNAMIC STRETCHES (10-15 reps per side)
i) Hamstring sweeps
ii) Quad stretches
iii) Hip openers
iv) A skips
v) Hip circles

BALLISTIC STRETCHES (10-15 reps per side)
i) Lateral leg swings
ii) Forward leg swings

#health #fitness #running #run #runninglife #runningwarmup #warmup #stretch

Rib flare occurs over time typically due to muscul

Rib flare occurs over time typically due to muscular dysfunction or habitual "poor posture". (I'm not a huge proponent of that label, since posture comes in different forms, but it's the easiest way to convey this message.)

Since rib flares are a byproduct of a chronic cause, the remedy will typically take time, but it's worth fixing. Why? If left alone, it could trickle into your ability to move your shoulders and hips- both of which are junctions to your appendages that help you interact with the world.

Proper cueing of full respiration cycles will help get you started on your road to recovery.

Rib Flare Respiration Exercise:
1) Lie on your back, with knees bent. Place a folded small towel under your lower back and squeeze a foam roller in between your knees if you typically have difficulty engaging your hamstrings

2) Extend both arms forward, with your palms up. Take a deep breath in- allowing air to expand your belly, chest, and sides of your ribs. Take your time- ideally 3-4 sec.

3) Exhale. Reach forward with your arms. Squeeze the foam roller with your knees, while digging your heels into the floor. Feel your lower back compress the towel. Notice your ribs flatten and become flush with your pelvis. Hold for 3-4sec.

4) Rinse and repeat for 10-15 cycles.

This is just the simplest way to initiate proper breathwork. There are tons of variations, depending on your needs. Send me a DM if you have any questions!

#ribflare #pri #massage #massagetherapy #rmt #rehab #prehab #exercise #fitness #health

If your lower back is tight, you might notice that

If your lower back is tight, you might notice that curling up into a ball stretches muscles of your lower back. Conversely, bloating pushes your abdomen forward and compresses the lumbar spine- causing tightness and difficulty breathing deeply. The abdominal massage in this video might help alleviate that pressure.

First, your GI works by pushing chyme (basically a ball of food) through your intestines via peristalsis. Peristalsis is a motion similar to squeezing toothpaste. This is important to remember, because your goal is to mimic that motion during the massage.

"I <3 U" (10 reps each)
"I": Left ribcage down to left pelvis
"L": Right ribcage to left, down to left pelvis
"U": Right pelvis, up to left, slide to left ribcage, and down

Remember! Move clockwise, following this sequence- this is the direction of your digestive tract! Moving in the opposite direction may cause more congestion and constipation. It also helps to drink a warm glass of water before this.

And if you've been experiencing chronic gut issues, what are you waiting for? Your gut health is essential to longevity and performance.

Book a discovery call with my best friend and dietitian Renee, @nourishwithrenee.rd

#health #digestivehealth #guthealth #massage #rehab #abdominalmassage #rmt #rmtvancouver

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