Youth Strength & Fitness Training

Youth Strength & Fitness training has over the years been wrongfully considered dangerous and having the potential to interfere with normal growth patterns.  Research has demonstrated youth participation in resistance training has no adverse affects on structural growth, and may even favourably influence growth patterns (1).  Beyond influences on youth growth patterns strength and fitness training for school aged children is associated with many benefits, from psychological health, cognition and attention (6), overall health (4) and sport performance (1).

Benefits of Youth Strength & Fitness Training

School aged children benefit from physical activity in many aspects of overall health (5) and academic achievement measured by mathematics and reading achievement (7).  Aerobic fitness, which can be developed through resistance training and sport participation is positively associated with academic achievement in school aged children.  The opposite is seen with BMI (body mass index) which is shown to be negatively associated with academic achievement (7). Research also found school aged children dealing with ADHD saw improved motor skills, behaviour reports and information processing in school following regular pre-planned physical activity over a 10 week period (6).

Participation in sport does qualifies as physical activity and is beneficial for many school aged children to achieve health benefits of physical activity.  Simply participating in sport is a great first step towards improved health and academic achievement.  However, literature has demonstrated that sport participation on its own may be an insufficient stimulus for developing the connective tissue strength required for reducing incidence of injury.  Strength and fitness training can form the important bridge between sport participation and injury prevention required for children to stay active and reap the health benefits of sport participation. Strength and fitness training can ensure appropriate development of all normal movement patterns and facilitate reduced risk of injury.

Bridging the Gap Between Sport Participation and Physical Inactivity

Structured and supervised strength & fitness training may be of even greater importance for youth who do not participate in recreational sport and regular physical activity.  The health benefits of physical activity were found to be multiplied in high-risk youth (overweight and obese, high blood pressure, etc.) (5).  Unfortunately high-risk you may have an inability to participate in physical activity which in turn affects a child’s desire to participate due to negative feedback and low self-esteem (1).  This is where fitness professionals can provide assistance.  In private and small group settings children can participate in physical activity that is appropriate to their ability and skill level without social anxieties in a positive environment.

In the last 25 years childhood obesity rates have tripled (2) making physical activity participation at a young age an important tool to ensure children experience healthy growth and development.  Youth participation in physical activity and resistance training can facilitate development of lifelong exercise habits leading to improvements in cardiac function, blood pressure response, body composition, psychological well-being and improved bone density (strong bones).  Improving bone density in young girls through participation in resistance training and exercise will help to reduce risk of bone diseases later in life.

Studies suggest the more physical activity the greater the health benefit (4) and greater potential for academic success (7).  Physical activity should be a regular part of school aged children’s lives.  On average to improve and maintain health youth should participate in 30 minutes a day of physical activity.  This can be achieved through 30 minutes a day or 3-5 sessions of 45-60 minutes of exercise spread through a week (4).

Safety of Youth Strength & Fitness Training

Resistance training for youth of course comes with some risk of injury.  However injury from resistance training is caused primarily due to mistakes in technique and not a result of underdeveloped youth musculature highlighting the importance for a qualified fitness professional.  Consider that the forces a child experiences while playing recreational sport, in gym class or running around with friends are significantly higher than the forces their bodies will experience during appropriate resistance training.  Bodyweight running, jumping and landing expose a child’s body to forces 3.5-5x greater than bodyweight (3).  During resistance training very few individuals outside of highly trained elite athletes with years of training are capable of lifting weights of this magnitude.  With proper supervision and coaching from qualified and experienced professionals resistance training for youth likely presents significantly less risk of injury than recreational sport participation and can contribute to reduced risk of injury during physical activity and sport participation.

Appropriate Age to Start Training

There is no minimum age that children can begin participation in resistance training provided a qualified and experienced coach is programming and supervising the resistance training sessions.  Generally if children are ready to participate in sport activities then they are ready for some type of resistance training.  Before beginning a resistance training program youth must however be mentally and emotionally ready to comply with a coaches instruction (1).

Youth Strength & Fitness Program at Ace Sports Clinic

A resistance training program for youth at Ace Sports Clinic provides a safe and positive environment as well as qualified and experienced coaches for youth to develop physical fitness and sport performance.

 

  1. Science and Practice of Strength Training 2nd Edition, Dr. Vladimir Zatsiorsky & Dr. William Kraemer
  2. Canada Health Services, https://www.canada.ca/en/public-health/services/childhood-obesity/childhood-obesity.html
  3. Ground Reaction Forces associated with effective elementary school based jumping intervention. British Journal of Sports Medicine. 2005
  4. Evidence Based Physical Activity for School-age Youth. The Journal of Pediatrics. 2005.
  5. Systematic review of the health benefits of physical activity and fitness in school-age children and youth. International Journal of Behavioural Nutrition and Physical Activity. 2010.
  6. A Physical Activity Program Improves Behaviour and Cognitive Functions in Children with ADHD. Journal of Attention Disorders. 2010.
  7. Physical Fitness and Academic Achievement in Third and Fifth grade students. Journal of Sport and Exercise Psychology. 2007.

Top 4 Chiropractic Myths

There are a number of myths associated with chiropractic that dissuade potential patients from visiting chiropractors and experiencing quality healthcare.  Our hope is to dispel these myths to encourage more people to enjoy the health benefits of chiropractic and experience the “Ace Difference”.

Common myths associated with chiropractic:

  1. Chiropractors only deal with necks and backs

Chiropractors are highly trained to diagnose and treat any and all parts of the human musculoskeletal system.  In other words, chiropractors deal with not only necks and backs, but conditions related to shoulders, elbows, wrists, hips, knees, ankles, and more.

  1. Chiropractors only “crack bones”

The fancy term for “bone cracking” is referred to as joint manipulation.  Joint manipulation is used to facilitate joint health by creating better movement within a joint.  This in turn can decrease pain and improve performance.  Although joint manipulation can be quite effective for certain conditions, it is only one tool of many and often isn’t necessary for successful treatment. At Ace Sports Clinic, your chiropractor will often use a combination of soft tissue therapy, exercise prescription, rehabilitation, and acupuncture. 

  1. Joint manipulation is dangerous

Current research states that joint manipulation is safe and effective for a range of conditions. The “cracking” heard during a joint manipulation isn’t actually bones cracking or smashing together at all.  On the contrary, joint manipulation causes a quick and subtle separation of a joint causing the release of gas.  This release of gas is the “crack” or “pop” often heard during a joint manipulation.

  1. Once you’ve seen a chiropractor, you have to keep coming back

Once a diagnosis has been made by your chiropractor, a treatment plan will be developed based on your chiropractor’s recommendations as well as your preferences and goals.  Naturally, the recommended course of treatment will vary depending on the patient and the patient’s condition.  Nevertheless, the development of a treatment plan is a shared-decision making process between the patient and chiropractor and the choice to continue care is ultimately up to you – the patient.

Book a personalized health assessment with one of our Chiropractors today and experience “The Ace Difference”

Personalized Golf Performance Package available at Ace Sports Clinic

Ace Sports Clinic is pleased to offer a Personalized Golf Performance Package to improve your game this summer.
Limited to ONLY 8 participants, the program will run over 8 weeks and include a complimentary assessment and re-assessment from our Exercise Physiologist and Physiotherapist.
Visit our website for further details or Call 416-792-4223 to book your place now!

Massage Therapy at Ace Sports Clinic

Massage therapy is the perfect complement to Osteopathy, Chiropractic, Physiotherapy, Personal Training and Pilates. It is also a superb treatment on its own or as part of a regular maintenance program to promote optimal tissue health. Taking time away from your computer, phone and other life stressors and simply focusing on your breath, listening to your body’s subtle messages of vitality, joy and relaxation help restore your mind and body. The ancient Chinese, Egyptian, Indian, Greek and Roman civilizations all reference the use of massage techniques as playing an important role in the healing process. With good reason, as there are countless proven and perceived benefits of massage such as improved sleep, reduced muscle tension, improved joint mobility, improved posture, better lymphatic drainage, decreased stress hormones, reduced inflammation and pain along with improved immune function.

3 Wellness Enhancing Benefits of Massage Therapy

1. Improved athletic and fitness recovery

The ancient Greek athletes used massage pre-& post exercise, a theory still practiced today. A decrease in swelling and delayed onset muscle soreness (DOMS) by 30% was found in a 2005 study on The effects of massage on delayed onset muscle soreness, swelling and recovery of muscle function. “This suggests that a massage performed post exercise but before DOMS develops can alleviate soreness, no matter how the massage is performed”. Interestingly, the upper arm circumference was measured pre and post massage and the treated arm had a significantly smaller increase in circumference, demonstrating a prevention of swelling

2. Improved immune function

In a 2010 preliminary study by Rapaport et al, a 45-minute massage therapy vs light touch therapy group found “the data do support the notion that a single session of Swedish Massage therapy may have fairly profound acute effects on the immune system” compared to baseline results and a light touch control group. There was a decrease in cytokines, interleukins, cortisol and vasopressin, and an increase in the number of lymphocytes (white blood cells).

3. Shift towards a more Parasympathetic (Relaxation) state

Are you stressed?
Do you live in sympathetic overdrive?
Our autonomic nervous system consists of the sympathetic nervous system (“Fight or Flight”) and parasympathetic nervous system (“relax and digest”).
A 2009 study by Diego and Field, from The International Journal of Neuroscience reported the 1st half hour of moderate pressure massage calms the sympathetic nervous system and shifts to a more parasympathetic state vs the light pressure group which provoked a shift towards a sympathetic response.

So, consider a regular maintenance massage as less of a luxury, and more of a necessity for your physical and mental well-being.

Written by Ashly Metcalf, Registered Massage Therapist & Osteopathy candidate

1. Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function. Journal of Athletic Training. 2005;40(3):174-180.
2. Rapaport MH, Schettler P, Bresee C. A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Normal Individuals. Journal of Alternative and Complementary Medicine. 2010;16(10):1079-1088.
3. Miguel A. Diego & Tiffany Field (2009) Moderate Pressure Massage Elicits a Parasympathetic Nervous System Response, International Journal of Neuroscience, 119:5, 630-638

Had a Concussion? Ace Sports Clinic can help with ImPACT

ImPACT: Immediate Post-Concussion Assessment and Cognitive Testing

What is ImPACT?

ImPACT, or Immediate Post-Concussion Assessment and Cognitive Testing, is a computerized test used in Toronto Physiotherapy at Ace Sports Clinic. It is an objective measurement tool used in the assessment and management of concussion and post-concussion syndrome (PCS). It is a scientifically validated and FDA-approved test that allows clinicians to track progress of neurocognitive symptoms throughout the management of head injuries. ImPACT should be accompanied by a full clinical evaluation of PCS symptoms.

What does ImPACT assess?

ImPACT involves a variety of computer-based tests that assess domains such as visual and verbal memory, reaction time, and visual motor speed, all of which can be affected with PCS.

What does ImPACT involve?

ImPACT can be completed as a Baseline test (pre-injury) or as a Post-Injury test. Baseline testing is done to determine values for the domains listed above prior to head injury and is highly recommended for athletes that play contact sport. Post-Injury test scores can be compared with the athlete or client’s own Baseline scores, and/or within population normative values (if Baseline data hasn’t been assessed). The computer test takes approximately 30-45 minutes to complete; however, may take longer depending on symptom severity with head injury.

What occurs after ImPACT?

Your clinician will use the values from the ImPACT test to help guide treatment, and can compare values as a means of objectively measuring improvement by completing a second or third test throughout the course of recovery.

For more information, please visit https://impacttest.com/.

Written by: Hilary Mallinger, Registered Physiotherapist and Concussion management provider

Sources: Shift Concussion Management, Inc.
ImPACT Applications, Inc.
Picture Source: www.britannica.com

 

MAT LIVE Functional Assessment, Treatment and Training Course

Toronto – September 15-16, 2018
 
Ace Sports Clinic is pleased to announce we are hosting a Professional Development Course on the weekend of September 15- 16, 2018 in Toronto.
 
The course is the MAT LIVE Functional Assessment, Treatment and Training course by MAT (Movement Assessment Technologies).
 
The course is designed especially for Health and Movement Professionals (Physio / Osteo / Chiro / Trainers / RMTs) who want to help more patients and clients with enhanced decision making and move beyond the traditional testing and rehab protocols, by collecting reliable, objective data using an evidence-based test and assessment tool, the MAT (Movement Assessment Tool). 
 
Learn why over 3,500 other professionals in 30+ countries are using the MAT with their patients and clients around the world.  This will be the first time the MAT LIVE course has been presented in Canada. 
 
Sign up today, as spots are limited.  Facebook at 
 
You can find out a bit more about the course by visiting their course website https://courses.matassessment.com/p/MATLIVE
There is a free online module that you can sign up to and watch to get a feeling about what the course is like.

Top 5 Health Benefits of Pilates

1. Develop a strong core: deep support for a healthy spine

Low back pain affects up to 80% of people at least once in their lifetime. And that pain can keep people from being able to complete normal daily activities, including work. A recent study published in the Lancet medical journal reports that the best cure for most people with back pain is regular movement and exercise. According to Doug Gross, a co-author of the study and a professor of physical therapy at the University of Alberta, exercise might even help to prevent low back pain.

 

A stronger core equals a better back. Pilates promotes a healthy spine by strengthening deep postural abdominal and spinal muscles to create a strong corset of support.

2. Create an evenly conditioned body

Pilates exercises load joints efficiently and focus on the balanced development of muscle strength and flexibility. While it is good to find movement through a variety of activities, many popular workouts often work the same muscles and reinforce similar recruitment patterns repeatedly. This can lead to muscular imbalances, a primary cause of injuries. Pilates conditions the whole body, from head to toe. By creating support in a balanced way, movement is more efficient, daily activities and sports are performed with greater ease, and there is less chance of injury. That’s why so many professional sports teams and top athletes use Pilates as a vital part of their training regimen.

3. Reduce stress

Breathing and concentration are two important Pilates principles. With focused, deep breathing, blood is better able to deliver oxygen to muscles and organs, tension in the body releases and lung capacity increases. Deep breathing has been shown to reduce stress levels and blood pressure, enhance mood, and improve sleep.

4. Improve posture

Pilates encourages body awareness, especially in relation to posture and how it affects how we move and find support. Many people spend the majority of their time sitting, often in a slouched, forward-flexed position. This can lead to imbalances throughout the body and pain. There is no “one size fits all” work in Pilates. Movements are specific to individual imbalances and weaknesses to help build meaningful strength and support. One-on-one Pilates sessions are important to learn about individual posture and movement patterns. Small  group classes are a great way to reinforce new movement patterns and awareness.

 

5. Better balance

Pilates exercises focus on core strength, proper skeletal alignment, and efficient muscle recruitment which allows for enhanced static and dynamic balance control. Better deep postural support equals better control and coordinated movement throughout the whole body.

Come in and try a private Pilates session or mat class at Ace Sports Clinic today!

Author: Gina Pasold, Pilates InstructorAce Sports Clinic, Toronto

Sources:

http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30489-
6/fulltext

Picture sources:
http://www.cmomfit.com/resources/Fitness_Exercises_001.png.opt379x208o0%2
C0s379x208.png

https://s-media-cacheak0.
pinimg.com/originals/ed/f6/60/edf660fc629e82dd3eef826bdc1aad5c.jpg

http://limitlessphysio.com/wp-content/uploads/2017/10/pilates-for-men-feature.jpg

Thoracic spine: The root of all evil

The Spine

The spine is comprised of 33 vertebrae: 7 cervical vertebrae (your neck), 12 thoracic vertebrae (your mid-back), 5 lumbar vertebrae (your low back), 5 fused sacral vertebrae and 4 fused coccygeal vertebrae.  The spine consists of natural curvature throughout its length, and the structure of the vertebrae help to contribute to natural movements of the spine.  These include flexion (bending forward), extension (bending backward), side flexion (bending to both sides) and rotation (turning to both sides).  Joints between each vertebral segment should contribute to these movements to effectively move the spine and contribute to movements of the pelvis and limbs as well.

The 21st century necessitates that we spend most of our time in excessive thoracic flexion or bending forward.  Think how much time you spend sitting at a desk, at your computer, commuting, driving, texting, watching Netflix (who doesn’t love Stranger Things??), compared to how much time you spend moving your spine.  There is likely a huge imbalance!  This is NOT to say that bending forward is bad inherently, but repetitively prolonged forward flexion of the thoracic spine can and will result in structural adaptations over time.

Limitations in thoracic mobility can limit many things:

Shoulder movement: try excessively bending your upper back forward as if you have terrible posture, and then raising your arms all the way overhead. Now try the same movement with your back straightened upright.  Feel the difference?  Imagine what a difference this can make in overhead work, serving in tennis or volleyball, throwing a ball, and many more!

Neck movement: excessive rounding or forward flexion of the thoracic spine commonly contributes to forward head posture and the multitude of dysfunctional issues that come along with this like headaches.

Squat: excessive rounding or forward flexion of the thoracic spine can limit movement of the lumbar spine, hips, and pelvis, which can affect squat technique and depth.  This, in turn, can limit the amount of weight you are able to safely squat.

Breathing: your lungs lie within your ribcage, which attaches to the vertebrae in the thoracic spine.  Excessive thoracic flexion can limit the depth to which lungs can be filled with air when taking a deep breath.

Many more!  Limitations in thoracic movement can lead to many more dysfunctional issues throughout the body, which can be discussed with your healthcare provider at Ace Sports Clinic!

What should we do?

The short answer is move!  Schedule yourself short breaks throughout the day to move your spine and body into different positions than sitting in thoracic forward flexion all day.  More specifically, here are a few mobility exercises you can include daily for thoracic spine mobility:

  1. Cat and Cow: a useful mobility drill for moving between spinal flexion and extension. Allow yourself to feel each vertebrae contributing to the movement, rather than the entire spine moving as a block.
  1. Quadruped Thoracic Rotation:
    in quadruped position, movement must come from the spine rather than the hips or pelvis. With one hand behind your head, rotate through your spine to bring your elbow across your chest, and then up towards the ceiling; repeat on both sides several times.
  1. Hang! Not only does hanging result in thoracic extension (slight bend backwards in mid-back), gravity also causes a traction force on the spine, which helps to create a bit of space between your vertebrae. You can hang from a pull up bar, tree branch, door frame, or monkey bars at the park for 10 seconds.  Ever see an orang-utan with back pain?

For further information about thoracic spine, and spinal mobility, speak to your healthcare provider.

Author: Hilary Mallinger, Registered Physiotherapist & Acupuncture Provider – Ace Sports Clinic, Toronto

Picture sources:

  1. source: http://www.firstaidforfree.com/first-aid-for-spinal-neck-and-back-injuries/
  2. source: http://www.bodiempowerment.com/neck-stiffnes/
  3. source: https://www.popsugar.com/fitness/Back-Workout-Routine-31023713
  4. source: https://redefiningstrength.com/quadruped-thoracic-rotation/
  5. source: https://blog.paleohacks.com/pull-up/#
  6. source: http://www.dive-the-world.com/creatures-orang-utans.php#prettyPhoto

 

Winter giving you Dry, dehydrated skin?

Dry, dehydrated skin may be one of the most common client complaints, especially in winter, when the weather is cold, dry and windy.  The first step in addressing this problem is to differentiate between dryness and dehydration.  It is important to separate these two issues initially in order to determine potential causes.  Once this has been done, the whole picture can be evaluated to develop an effective treatment plan.
Even oily skin can experience dehydration.  Dehydration is a lack of water, not oil.  This means sebaceous oil activity can still be normal or even overactive in dehydrated skin. One of the biggest consequences of dry, dehydrated skin is an increase in sensitivity, as dryness and dehydration are precursors to sensitized skin.  Addressing it quickly can help stave off issues of sensitization.

Get a thorough skin analysis today!

Both dry and dehydrated skin can experience:
• Irritation, inflammation, itchiness and sensitivity
• A feeling of tightness or tautness
• A look or feel of roughness
• Slight to severe flaking and scaling
• Fine lines, redness and cracks
Fortunately, there are a range of modalities available from traditional treatments to cutting-edge technologies to help comfort and treat both dry and dehydrated skin.

Facials can help!

A facial is essentially a multi-step skin treatment that is one of the best ways to take care of your skin and to preserve a youthful look.  A facial cleanses, exfoliates, and nourishes the skin, promoting a clear, well-hydrated complexion and can help your skin look younger.  You also receive advice on the best way to take care of your skin. A facial works best when it is part of an on-going program of skin care.

How do I select the right Facial for my skin type?

OxyGeneo treatment provides the only 3-in-1 super facial.  Patented and clinically proven OxyGeneo technology results in unparalleled skin nourishment and exfoliation for smoother complexion and younger looking skin. Results are seen after only one treatment.

What makes OxyGeneo a Super Facial?
OxyGeneo provides 3 effective facial treatments simultaneously.  It combines gentle exfoliation, natural skin oxygenation, and a deep facial rejuvenation with the infusion of essential revitalizing nutrients.

•    Plump and hydrate
•    Restore skin volume
•    Renew youthful glow
•    Revitalize dull complexion
•    Reduce appearance of wrinkles
•    Firm skin and tighten pores
•    Improve skin cell production

How often should I get a Facial?

How often you should get a facial depends on several factors—your skin type, skin condition, skin care goals, age, conditions where you live, even how much you care about your skin.  If you want to take good care of your skin, getting a professional facial once a month is ideal.  Why? The skin is a living organ, and it takes about 30 days for the cells to move up from the dermis to the surface, or epidermis, where they flatten out, die and slough off.  Giving it a boost every 30 days is what your skin needs to look its best.


Ace Sports Clinic is pleased to introduce “Spa by Ace”. Extending our committment to positive personalized care, we now offer luxurious wellness treatments provided by our Medical Aesthetician. Relax, unwind and bring balance to your body and mind within the “Spa by Ace”. Book your session today.

Don’t let snow shovelling break you

Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shovelling is often to blame.
But shovelling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how, courtesy of our friends from Ontario Chiropractic Association (OCA):

Before You Start

  • Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
  • Dress in several layers so you can remove a layer as you get warm.
  • Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
  • Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
  • Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.

All Set to Go

PUSH, DON’T THROW.

Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.

BEND YOUR KNEES.

Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.

WATCH FOR ICE.

Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing.

Once you’ve mastered safe snow shovelling techniques, you’ll be free to have fun and stay fit all winter.

Contact Ace Sports Clinic in case you have questions regarding an injury as a result of snow shovelling.