RESOURCE LIBRARY

Hike This Way: Tips to Prevent Hiking Injuries and Falls

Exercise, Health and Wellness, Healthy Living, Helpful Stretches, Physiotherapy, Sports Injuries

We in Vancouver are so blessed to have easy access to some amazing hiking terrain.

In recent weeks, I’ve gotten to hike the Eagle Bluffs at Cypress, Diez Vistas trail at Buntzen, and the Chief in Squamish. There are many other considerations when hiking, but these are just a couple of thoughts that came up in conversation during my hikes.

Improve your aerobic fitness, clear your mind and get some fresh air all in one activity.

Image via Unsplash

CLIMBING UPHILL and IMPROVING AEROBIC FITNESS

Even if you weren’t an expert in exercise physiology, you would know by your heavy breathing that climbing uphill is usually a good form of aerobic exercise. According to the American College of Sports Medicine, you would need to exercise at approximately 75 to 88 per cent of your maximum heart rate to improve aerobic fitness.

How do you calculate your maximum heart rate? An easy way is to take 220-(your age). Multiply that number by 75 per cent. That number is the number of beats per minute your heart needs to pump in order to be challenged aerobically.

No matter which part of B.C. you’re in, there are so many beautiful trails to explore.

Image via Unsplash

CLIMBING DOWNHILL – SMALL STEPS

To prevent sprains, strains, and tumbles when climbing downhill, one tip you might want to try out is to take SMALL STEPS. Why?

Small steps mean you have less time to propel your body through the air, meaning that in your landing are fewer reactive forces that occur from the ground into your foot, and subsequently the rest of your body. Fewer of these forces mean reduced stress on your muscles which are contracting eccentrically, and fewer stresses on your weight bearing joints.

As well, smaller steps help to ensure that you have decent footing, so to prevent a slip and fall.

Happy trails!

filed in

Exercise, Health and Wellness, Healthy Living, Helpful Stretches, Physiotherapy, Sports Injuries

← Previous Article Next Article →

Stay Dry: How to Manage, Treat and Cure Urinary Incontinence

Incontinence, Our Services, Post-Surgery, Pregnancy, Senior Living

Do you know how common it is to experience leakage of urine when you cough, sneeze or laugh? Over 3.3 million Canadians experience urinary incontinence and one half of all women will experience problems with incontinence at some point in their lives.

Improve Pain and Muscle Tighten with Vancouver IMS + Acupuncture

Common Injuries, Foot care, Health and Wellness, Healthy Living, Musician injuries, Our Services, Physiotherapy, Post-Surgery, Posture, Tissue Repair

IMS is a needling technique using a fine acupuncture needle to help reduce adverse tone in tight muscle bands or trigger points that contribute to pain and dysfunction. By targeting localized areas of tightness with the needle insertion, a ‘muscle cramping’ and reflex relaxation is produced in the muscle.

How Vancouver Physiotherapy Can Help with Breast Cancer and Mastectomy Recovery

Breast Cancer Rehabilitation, Healthy Living, Lymphedema, Our Services, Physiotherapy

Approximately 2,800 women are diagnosed with breast cancer each year. Of these, many will require mastectomy surgery and lymph node excision for biopsy and analysis. This surgery often results in altered tensions in the muscles and tissues surrounding the breast, arm pit and shoulder girdle.

Get Your Mobility Back with Hands-On Vancouver Manual Therapy

Our Services, Physiotherapy

Joint mobilizations, manipulative therapy, myofascial release, soft tissue massage and trigger point release are just a few of the many effective manual therapy techniques our expert team have utilized to help our clients get their mobility back.