Ask Mel.

2011-09-07T18:09:00.003-04:00

Healthy Cookies Recipe

Oatmeal, Chocolate Chips and Pecan Cookies

Crisp on the outside and slightly chewy on the inside.

1 1/4 cups whole wheat flour
1 cup regular oats
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup granulated sugar (or half of that)
1/2 cup packed brown sugar (half of that)
1/3 cup butter, softened
1 1/2 teaspoons vanilla extract
1 large egg
1/4 cup chopped pecans
1/4 cup semisweet chocolate minichips

- Preheat oven to 350 degrees
- Combine flour and next 4 ingredients, stirring with a whisk; set aside
- Place sugars and butter in a large bowl; beat with a mixer at medium speed
- Add vanilla and egg; beat until blended
- Gradually add flour mixture, beating at low speed just until combined
- Stir pecans and miniships
- Bake at 350 degrees for 10 minutes or until edges of cookies are lightly browned

*Calories 81; Fat 3g, Protein 1.1g; Carb 12.9g; Fiber 0.5g; Chol 10mg ; Sodium 76mg;
Calc 12mg

Recipe from Healthy Heart recipe book.

let me know how you like it!

High Ankle Sprain

2011-08-19T00:08:00.001-04:00

Just a sprain ankle. I'll be fine!!! This is what my client told me today. My ankle is still sore and it happened a year ago, how can I fix it?

Well, let's see.

What is high ankle sprain anyways? The most common ankle injury is the inversion ankle sprain (rolling the ankle inwards). The ligament damage is the anterior talofibular ligament, located in the front region of the outside bone of the lower leg.

High ankle sprain on the other hand is less common and annoying to rehabilitate. The mechanism of the injury is where the ankle is in a dorsi-flexed position (toe up) and rolling the ankle in, severely.

The ligament damage is the distal tibio-fibular ligament (ligament connecting the tibia and fibula) along with interoseous membrane (fascia in between tibia and fibula) and sometimes fracturing a bone.

http://www.bigcatcountry.com/2007/8/20/133518/616

So, my client mentioned that they had used ice and elevated the ankle initially. It was very swollen and painful. Ice and elevation was the only treatment used for this ankle. But why is it still sore?

My answer was that the injured ankle was not treated and rehabilitated properly. Using ice in the acute phase was good but the use of other modalities (such as ultrasound/soft tissue massage/heat), strength program, flexibility program and prorioception program were not prescribed to be completely rehabilitated.

Now, all of these goals are part of the plan to help heal the damage tissues and to prevent the re-occurence of this injury.

If you have any questions, please do not hesitate to contact me. See you next time!!!!

Core Strengthening 2

2011-05-28T23:44:00.001-04:00

The importance of core strengthening was discussed in the previous entry.

Here are some exercises you can try to start strengthening your core.

Bridge: targets glutes, hamstrings and low back muscles.

Start

Finish

Plank on knees: abdominals

Side planks: Internal and external obliques, transverse abdominus.

Start

Finish

Quadriped: back extensors, erector spinae muscle, glutes

Start

Finish

These are beginner core strengthening exercises you can start doing as part of your daily work-out.

Try it and let me know what you think.

Intermediate and advance core exercises will be posted soon.

Core Strengthening 1

2010-11-24T17:42:00.010-05:00

What is "core" in training?

Often people mistaken the definition of "core" to abs (the six pack we all wish we had)

Core in anatomy term is the body minus the arms and legs: which mean you are left with the spine and the pelvis.

Specifically, core has major muscle groups deep within the body, that stabilize the spine and pelvic region.These are the transverse abdominus, external and internal obliques, erector spinae along with gluteal muscles that stabilizes the pelvic region.

This is important because with core strength we generate power to create movements like lifting, shoveling, pushing and pulling everyday.

In sports, great athletes are great because of their core strength. You wanna know why?

Tiger Woods can hit the ball far by twisting the core and engaging all the muscles needed to generate his power.

How do you think Serena Williams is so powerful? Its because of her core strength.

Volleyball......how powerful is a hit with a strong core. Spiking a volleyball comes from engaging your core and crunching your abdominals to generate power to hit.

To develop core strength takes dedications in training throughout your active life. This is no joke and it does not happen over night. These athletes train every single day to be better and part of the jumping exercises, the resistance training and agility training comes core training specific to their sport.

To be continued..............

CIRCUIT TRAINING

2010-09-16T00:37:00.006-04:00

CIRCUIT TRAINING

October 12 - November 16, 2010

Tuesday/Thursday 7:00a.m. - 8:00a.m.

(Duckworth Centre 400 Spence Street Wpg. MB)

5 Week Program

Members: $90.00(10 sessions)

Non-members: $110.00 (10 sessions)

Trainer: Melanie Talastas

BA Kin, CAT (C), ISSA-CFT

Certified Athletic Therapist

ISSA-Certified Fitness Trainer

To register visit the Customer Service Desk at the Duckworth Centre. For more information call 786-9349 or email at duckworth@uwinnipeg.ca

Plantar Faciitis

2010-07-29T15:52:00.013-04:00

Experiencing Heel Pain?

Yesterday in one of my Zumba classes I attended, one of the participants came up to me and asked if there's anything you can do for a heel pain? Specifically, Plantar Faciitis.

I said, "of course there is, there's tons of things you can do!" She was told by her doctor that it will never go away!!!

Mmmmm........interesting.

Plantar faciitis (inflamation of the plantar fascia under the foot) is one of the most common injury due to:

- Walking
- Improper foot wear
- Tight calf muscles / achilles tendon (gastrocnemius and soleus complex)
- Flat feet / High arch (pes planus & pes cavus)
- Overweight
- Running

I have few suggestions and recommendations on how to treat plantar faciitis.

Almost always, the person experiencing plantar faciitis has tight calves. So, what to do: Calf stretch with a towel: * Sit with your knee straight, towel around the ball of your foot. Slowly pull back until you feel a stretch on the upper portion of your calf. Hold this stretch for 20-30 seconds and repeat 3 times.

After activities, be sure to ice your foot if it is tender to touch. Ice will help decrease the pain and swelling in the effected area. The most effective icing technique I give to my clients is ice massage. *Fill a water bottle with water, then freeze it. Roll your injured foot onto the ice-water-bottle. This will mimic the massage part and at the same time, icing it. Just like that! You can complete this for 10-15 minutes.

And of course, another way of going about treating your sore heel is to find/wear proper foot wear with a proper arch support. Find a foot expert and find out whether you have flat feet or high arch. They can then, prescribe the correct shoes for you!

Another way is to see the right health care provider for the specific injury. If you are an active individual it is always good to see an Athletic Therapist aside from your family doctor. Athletic Therapist make sure you will get back to what you love to do with less pain to no more pain. It will be a combination of manual therapy with the use of modalities and exercise prescriptions.

If you have any other questions or comments, please ask and I will be here to answer.

See you next time!!!

Images taken from:
http://spectrumwellness.net/plantar-fascitis/
http://www.burleighphysio.com
http://www.joint-pain-solutions.com/plantar-fasciitis.html

Current Affairs: July 15, 2010

2010-07-16T00:32:00.002-04:00

9:47 p.m. As I was driving home tonight, I saw the moon hanging on the blue sky. It was magnificent! Correctly me if I'm wrong, the bright shinning star off to its side is the Northern Star. If I could, I would have taken a picture of it to show you.

7:30 p.m. - 7:55 p.m. Outdoor basketball game at Whyte Ridge. My team won two games, I scored 2 points on the first game and 1 rebound. Got burnt 3 times. Second game, we won again....! I scored 4 points - which was the winning score! Very quick game! Happiness!

8:00 p.m. - 9:00 p.m. Zumba class!!!!! Awesomeness!!!!!!!! :D

3:00 p.m. Quick training, rehabbing my knees! Its going well if you're wondering.

8:00 am. The news was on the radio for the 3rd time, trying my hardest to get up. My cell rang, "Hi Mel, your first appointment this morning canceled." Yes, more time to sleep.

7:00 a.m. Alarm when off again for the second time CJOB radio was on. I was still half asleep when I heard all this:

NEWs #1 July 15, 2010 No cell phones while driving ($200.00 fine) & No smoking in vehicle when driving with children.

NEWs #2 Argentina : approves same sex marriage this morning after a long debate. According to Los Angeles Times, Argentina is the first country in Latin America to legalize homosexual marriage. Here in Canada we know all about that right?

NEWs #3 Update on the oil spill in Mexico. I could not remember cuz like I said, I was half asleep when I heard all this. This one is hard to follow.

6:00 a.m. The alarm when off for the first time CJOB was on. There were tons of updates, but I cannot remember I was still asleep.

12:00 a.m. Ok, I was already asleep at mid-night, but its my cousin's birthday today.
Also, just so you know, July 15, 1994 mid-night, I arrived at the Winnipeg airport. Its officially my 16th year living in Canada!!! I don't normally celebrate but its nice to look back and celebrate my achievements. All the ups and downs, funny stories (don't have enough time to tell). The awesome friends from different groups....hahahha!! lots and lots....I'm not forgetting the challenges. Love it!!!! Bring it on Life!

JULY 15, 2010 - 11:34 p.m.I'm going to have soup, then sleep! Good night everybody!!!

Did not happen.....big shout out to Lucille Galvez

2010-06-21T00:01:00.001-04:00

So, I have been talking about the Super Run I planned to run for months. Well, the day came and the run did not happen....for me. I was disappointed at myself for preparing for this experience to happen but I figured, you know it all does not have to have a happy ending.

What happened? Well, I missed a step with the registration knowing that I was good to go until I found out the night before that I needed to do something, but I didn't. Knowing me, I do not pay attention to details and that's what happened. I was upset for 12 hours then, I got over it.

Instead, I became an expectator today. I saw the first place winner of the full marathon running to the finish line, followed by the second, third, fourth and the fifth place winners. It was emotional for me to see them go through the 26 mile run. Yikes, I don't think I have the heart to run that ever......but, you never know.

I learned two things about myself today. You know when people say, "wow, you learn something new everyday" that's what I thought throughout my pouting today. I forced myself to still go and experience the marathon event; I've never been.

As an athlete growing up, I never understood the cross country team and why they run for such a long period of time. Today, I understand the sport. So much passion and determination to complete such task. It's a race! I'm a very competitive person and so as I watched I learned that I was never an expectator, I was always the performer. It was hard to watch because I wanted to be part of it so bad! I was part of it, I was there cheering! There's always next year!

Also, another thing I learned about myself is that I will be back and do this!! I'm determined to set a goal and follow through. I will start tomorrow, until June 20, 2011!

Big shout out to my home girl Lucille!!! I'm so proud of you girl! Hi-10 for you!!! Keep up the awesomeness!

Peace and Love: MEL

Manitoba Marathon

2010-06-10T09:33:00.005-04:00

The GREAT-WEST LIFE SUPER RUN.....

Exactly 10 days before the Manitoba Marathon. Don't get excited for me too quickly because I'm not prepared to do "The Marathon" but I have been training for the Super Run. You see, I'm not a long distance runner so this will be the start of my endurance career. We'll see how far it'll take me.

The Super Run is 2.6 miles with 4000 participants recorded in 2006. I'm going to be another addition to this event along with my significant other, who insisted to join me. A friend of mine last year had mentioned this event to me. Little did I know, her mother ran the full marathon and her brother also participated. I was inspired! I needed something to work on and that day exactly the same time last year, I said to her, I will train for the Super Run next year, that's NOW!

The time has come. I must say, I have been running more than I ever did in my athletic life. I can honestly say surprisingly, that I found the enjoyment of running. I'm sure almost all can agree that it is more entertaining to run outdoors rather than on a treadmill. Time does go by fast.

I started running since September of 2009. My training had been off and on but recently I have been pushing it and what I found is that I ran the 2.6 miles with a steady pace. It felt good! I am pumped to do this!!! I'm all about the experience.

Next on the list: Half Marathon or Full Marathon Relay (Who wants to be on my team?)

Patella Femoral Pain Syndrome a.k.a. Runner's Knee

2010-05-03T22:19:00.003-04:00

A week ago I ran into a friend I used to play basketball a lot with when we were younger. He then told me about the knee pain he is currently experiencing. His knee pain comes and gos and get worse after an intense basketball game.

When he told me that his pain is in the knee, then I thought, wow, there's a lot of structures in the knee that could possibly be affected. He described his pain as, "sharp during basketball and when I squat down." He has "pain going up and down the stairs and feels like its behind the knee cap."

Let's take a look at the knee cap from the superior (from top) view:

A. Shows the smoothness of the cartilage behind the knee cap.
B. Knee cap tilting to the outside part of the knee rubbing against the thigh bone.
C. Shows the wear and tear of the cartilage overtime.
D. Permanent tilting of the knee cap causing constant pain and discomfort of the knee.

My friends' description of his ongoing knee pain made me believe he has developed a patella femoral pain syndrome (PFPS).

There are many causes for this type of condition:

1. Structurally: how the knee cap is either sitting too high or too low in the knee joint.

2. Over-pronated feet (flat feet).

3. Combination of weak quadriceps (which help stabilize the knee cap) that allows the knee to rub against the thigh bone.

3.Tight hamstrings and tight achilles tendon.

The advise I gave him before we parted, was to continue with strengthening exercises specially for the quadricep muscles. If there are muscles that are tight, he should stretch before and after activities.

Because of our busy lives we need to be sure that we are focusing on strength component of our lives not only on the lower limb but on the upper limb as well to avoid injuries caused by inactivity.

Think about it, we lift groceries, carry our babies, play with our kids, moving furniture in the house and moderate/heavy yard work, that we need to make sure we are at least giving ourselves time 30 to 45 minutes of moderate strengthening exercises to perform our daily activities and to prevent future injuries.

Please do not hesitate to contact me if you have any questions regarding this entry.
Have a fun work-out!

Images taken from: www.thefinalsprint.com/

www.sportsmed.gr/en/E7FF0749/!ViewImage/

SUPERSET BOOTCAMP TESTIMONIALS

2010-03-25T13:20:00.012-04:00

Superset Boot-Camp ended today. It was a great experience with the group I had. They were awesome! They took the challenge of getting up early twice a week and giving an effort in every exercise. Great job ladies and gentlemen!

Here's what they had to say about it:

"Boot Camp with Mel was great! It was my first experience in such a setting & I really enjoyed it. Mel had a variety of great exercises & kept the pace up, but also tailored the class to the fitness level of the participants. She's a great instructor & I'd definitely recommend her class."

-Stacy Cardigan Smith

"Mel's an enjoyable trainer to work with. She uses a variety of exercises so you're sure not to be bored."

-Evan P. (Racquetball Coach)

"Before I came to boot camp, I had never worked out before because i did not know how. I was excited to learn that boot camp changed this. Now, I enjoy working out and boot camp makes it fun! Mel is a great trainer who is ready to help and always greets you with a smile."

:-) Emma

"Mel has a great way to get the group motivated and pushing to full potential in a positive , up-lifting way that encourages the group rather than forcing. The range and combination of activities and drills really makes for a great total body workout."

"Thank you! See you in a week." :-)

-Brenna Philp

"The boot camp was always interesting and I was encouraged to complete the routines. Getting up was hard, but breakfast at The Black Sheep never tasted better."

-Richard Stecenko

"Mel's boot camp was an excellent and motivating experience. She encourages everyone in her boot camp to push themselves and she's always upbeat (even at 6:30 in the morning). The boot camp is an excellent way to get physical activity back into your routine. I'll definitely be doing another boot camp in the future."

-Melissa

"You were an awesome boot camp trainer. You kept me motivated and I was excited to come to boot camp. Plus, I lost 6 pounds :-). I'll for sure try to make it to the next boot camp. Thanks for everything."

-Claudia Ousset

"This was my first boot camp and I loved it! I thought getting up early in the morning would be really hard, but after a few classes, I totally got used to it. The exercises Mel planned for us were always varied and fun to do. I could really feel the results the next day! Mel's personality is exactly what I was looking for in a boot camp instructor. She was always cheery, encouraging and never mean! I loved this SUPERSET BOOT CAMP. I will be back!

-Emily Fjeldsted

What are you guys waiting for? Join the fun , sign up for the SPRING BOOTCAMP!!! Its not too late!

How to care for an Injured Ankle

2010-03-18T11:31:00.003-04:00

Last week one of my team mates came down from a jump shot at practice. Came down hard with two defenders, rolled her ankle bad!

Knowing they're in agony, you would try to calm the person down. Then important things you can ask "Is it the knee or the ankle?" Sometimes it may look like the ankle, but it can also be the knee.

Then, ask if they heard any sounds (i.e. snap, crackle, pop!)

Well, interestingly enough, the injured athlete heard a pop, but one of the girls heard some nasty noise as well. That is a sign of severe tear or perhaps a fracture.

To further help the athlete, you can tie the shoes tight until you can apply ice directly to the injury site. Remind the person to not put weight on it as it may further increase the chance to severely injuring the ankle.

The important signs of sustaining a 2nd degree to even a 3rd degree ankle sprain are
hearing pop/noise upon injury, unable to weight bear on that injured foot or immediate swelling in the ankle joint.

Action needs to be taken straightaway. So, I sent my friend to Pan-Am clinic to get an X-ray to make sure she's not dealing with broken bones. I instructed her to ice and elevate as much as she can throughout the night.

Luckily, she came back with a back slab (half cast) and crutches for a few days to immobilize the joint. No fractures, that's good news!

Stay tuned to find out how well my friend will recover from her injured ankle. I will be prescribing her ankle specific exercises to get her back to playing basketball again!!!

SIGN-UP for Boot Camp

2010-03-10T10:33:00.004-05:00

SPRING BOOT CAMP

FOR ALL FITNESS LEVELS!

April 5 - May 5, 2010

Monday/Wednesday 7 a.m. - 8:00 a.m.

5 WEEK Program

Members: $ 90.00 (10 sessions)

Non-members: $110.00 (10 sessions)

All classes are held at the Duckworth Centre

400 Spence Street (Auxillary Gym)

Trainer:

Melanie Talastas

BA Kin, CAT (C)

Certified Athletic Therapist

ISSA - Certified Fitness Trainer

To register, visit the Customer Service Desk at the Duckworth Centre,
or call 786-9349.

Register before April 2nd. Limited Spots Available!

What to eat before and after exercise

2010-03-05T11:05:00.002-05:00

Question: What should I eat before and after I exercise?

Answer: Meals before/after exercise and timing is very important. Make sure before you exercise that you are not hungry or too full. If you had a heavy meal prior to your training, you will feel nausea, sluggish, which will lead to muscle cramps. However, not eating anything or skipping a meal prior to exercise is also not recommended. If you exercise in an empty stomach, you will feel weak and light-headed. You clearly have no energy to carry you through a work-out session.

I highly recommend to have light meals before you exercise such as:

- apples

- banana

- granola bars

- yogurt

- anything rich in carbohydrates; pasta, bread

Depends on the time you work out, for example early morning, make sure you eat breakfast:

- oatmeal

- cereal

- peanut butter and jam sandwich

- fruit juice / water

* Make sure you are hydrated before you exercise.

Immediately after your exercise be sure to consume food like:

- chocolate milk

- protein bar

- banana

- apple

- turkey sandwich (whole grain bread)

- water

- protein shake

- peanut butter sandwich with whole wheat bread.

*Every person is different in terms of what feels good in your stomach. These are just examples of list of food you can consume before and after exercise. You know what you can and cannot eat so make sure you eat before and after your exercise routine.

By following this recommendations, you will feel energize knowing your hard work will pay off!! Exercise-Happy!

Cheers!

SUPERSET BOOT CAMP

2010-01-12T18:02:00.016-05:00

SUPERSET BOOT CAMP

FOR ALL FITNESS LEVELS!

February 23 - March 25
Tuesday/Thursday 6:30a.m.-7:30a.m.
All Classes held at UofW Duckworth Centre

Melanie Talastas

BA (Kin), CAT (C)
Certified Athletic Therapist
ISSA-Certified Fitness Trainer

5 Week Program

Members: $90.00 (10 sessions)

Non-members: $110.00 (10 sessions)

To register visit the Customer Service Desk at the Duckworth Centre. For more information call 786-9349 or email at duckworth@uwinnipeg.ca.

Register before February 19th

Limited Spots Available!

ACL Injury

2010-01-06T19:18:00.002-05:00

Freak Accident

I decided to write about the ACL injury because I have witnessed two situations where athletes “twisting” their knee unable to get up for minutes due to the excruciating pain.

The first one was a volleyball athlete going up for a spike and as she lands, her right leg planted while her body twisted to the left. The other was a basketball athlete who is in a break away then suddenly stopped, his left leg planted while his body kept moving to his left.

Any running or jumping sport is a high risk for ACL tear.

What is ACL?

ACL stands for Anterior Cruciate Ligament, which is located in both the knee joint. Its function is to stop the forward motion of the tibia (lower leg) in relation to the femur (upper leg).

The ligament is a rope like structure that attaches bone-on-bone where the one end of the ACL attaches to the femur and the other attach to the tibia.

The common mechanism of ACL tear is the result of twisting of the leg while applying full downward pressure.

Signs and Symptoms

Knee feels unstable (feels wobble, buckling or giving out)
Swelling within the first few hours. Swelling that occurs suddenly is usually a sign of serious knee injury.
Pain on the outside and back of the knee
Cannot stand on the injured knee
Feeling or hearing a “pop” at the time of the injury
Limited knee movements due to pain or swelling

Fitness Training (Intermediate Exercises)

2009-12-28T17:28:00.004-05:00

Hey guys: Here the intermediate exercises done in the weight-room.
Learn new exercises you can try in the gym. After all the good food we ate throughout the holidays, its a good idea to stay in shape while we enjoy varieties of food the holidays can offer.

Exercises:
Bench Press
Seated Row
Shoulder Press
Lunges
Crunches

Try to complete 3 to 4 sets of 12 if you are in the intermediate stage of your fitness.

Enjoy the Video guys!

Fitness for Holidays

2009-11-29T20:12:00.010-05:00

Build Strength with Mel: Beginner's Session

Check out my video. I provided you with full body strength exercises. These are quick fundamental techniques and exercises you can work-on at home before progressing to complex and advance exercises in the gym.

Warm-up: Quick Feet3 x 10 sec.

- forward/back

-side to side

-jumping jacks

Exercises: start with 3 sets of 10
-squats

-push-ups

-dips

-calf raises

CORE: 3 x 10

-toe touches

-reverse crunches

I hope you like it! Enjoy the Holidays!
Please stay tuned for the next video.

Acceleration and Deceleration

2009-11-17T23:37:00.003-05:00

I'm not sure why I didn't think to write about the boxing match between Manny Pacquiao vs. Miguel Cotto, until 3 days later. Well for those who didn't see the fight, Manny Pacquiao dominated that fight; the athletic icon from the Philippines has done it again. Seven World Titles.

I congratulate Miguel Cotto for not giving up after being hit in the head 300 times. As an Athletic Therapist, I can't imagine covering a boxing match when you know both athletes will sustain a concussion.

"Greatest Athletes"

An athlete with a concussion is one of the most difficult injuries to manage. Why? One of the signs is denial. You can say, "you can't play, you hit your head" then they'll say, "I'm fine, I'm fine, I'm ready to go back" while they look very confused.

Concussion is a trauma to the brain as a result of a violent blow, shaking or spinning. In Cotto's case, its the hard and unreadable punch of Pacquiao. The concussion occurs when the head accelerate and suddenly decelerate; this is when Cotto's head snapped back and then forward multiple times during the fight.

A definite K.O. by Pacquiao when he fought Ricky Hatton in May; a direct blow to the jaw which also causes the acceleration and deceleration of the brain from side to side.

Here are some signs and symptoms of concussion:

Signs:

confusion

forgetting about the score

inappropriate reaction

appears dazed

loss of consciousness

any change of behavior

Symptoms:

headaches

nausea

double vision

ringing in the ears

problem with balance/dizziness

feeling like in a fog

irritability

sadness

* If anyone sustain a concussion, the best thing is first, see the doctors as they can assist the individual immediately.

The H1N1 influenza

2009-11-12T23:28:00.002-05:00

So get this ladies and gents, I received a bulletin from Basketball Manitoba saying "handshakes are suspended in all community basketball games."

Yea, so this is serious guys. As of November 7th, handshakes are not allowed in the beginning and end of the game, until further notice. All Winnipeg Minor Basketball Association, Club teams and Rising Star teams can only give "three cheers" for the opposing team.

One of the parent of the girl I coach had said to either elbow bump instead of high five and or knuckle bump!

So, POUND-IT!

Ice, ice, baby!!!

2009-11-12T01:43:00.001-05:00

Basketball season is just starting and as we are pumped to compete, injuries are inevitable.
One of the most common injuries are ankle sprain.

What do we do?
Apply ice straightaway.

Why ice?
Well, ice helps with pain and it decreases swelling. Use ice within 0-48 hours prior to injury for as much as you can. Use 15 min. on: 45 min. off interval for as many as you can. For the first two days, you pretty much need to use the R.I.C.E. principles.

R-rest: by resting, you are preventing yourself from re-injury, therefore, you are contributing to your healing process.
I-ice: will decrease internal bleeding, nerve conductivity and will reduce blood flow to the injured joint, which decrease inflammation.
C-compression: aids with decreasing swelling and inflammation.
E-elevation: prevents blood pooling to the injury site. Ensure that you are elevating above the heart in order for gravity to help with blood circulation towards the heart and the rest of the body.

Take care & R.I.C.E. will take care of you!

*A useful tool to help athletes treat their injury fast.

Athletic Therapy

2009-11-09T23:54:00.002-05:00

Athletic Therapy is committed to providing exceptional treatment and quality care. As well as educating others about injury prevention, emergency services and rehabilitation techniques.

These are WHY you should see an Athletic Therapist:

If you have experienced musculoskeletal injuries such as muscle strain, ligament sprains, joint pain, low back pain, whiplash etc.
If your injuries originated from sports injuries and work related injuries.
After a surgery and/or fractures, Athletic Therapist will focus on rehabilitation.
If you need to enhance your performance, you will be guided through aggressive rehabilitation and intense return to play/work.
If you're needing support with your injuries, done with various taping techniques so that you can participate in sport and work.

NOT an Athlete, NOT a problem!

Athletic Therapy is not meant to treat just athletes. The main focus is to help individuals rapid return to work and play after musculoskeletal injuries, in an improved or stronger condition than before.
Athletic Therapist also provide rehabilitation to individuals who experience injury at work, motor vehicle collision or in everyday life.
If you're active and sustain an injury, do not hesitate to contact an Athletic Therapist.