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For your Info Performance Tips

Stretching vs Strengthening Muscles

Stretching vs Strengthening Tight Muscles
 
Many people associate a feeling of muscle “tension” with a necessity to stretch that muscle. However, sometimes that muscle actually needs to be strengthened! Take a look at some of these tips, definitions and recommendations from Toronto’s top rated physiotherapists & chiropractors.
Muscle Flexibility
Let’s start by defining muscle flexibility, which is the ability of a muscle to lengthen its fibers. Flexible muscles are necessary in maintaining joint range of motion in certain positions. When a muscle lacks flexibility, it can feel “tight”. When this “tension” is a result of limited flexibility, stretching this muscle is an appropriate exercise.
Muscle Oxygenation
However, sometimes muscles feel tight, but they have adequate flexibility. This is due to the lack of oxygen in the muscle tissue.
During exercise, blood flow is increased to muscles being used. Oxygen is transported in the blood and delivered to the muscle tissue. The muscle then uses this oxygen to create a form of energy called ATP (adenosine triphosphate). If a muscle isn’t being properly activated/targeted, there can be a lack of oxygen in the muscle tissue which can translate into a feeling of “tension”.
In this case, a targeted activation/strengthening exercise can increase the blood flow, and therefore the oxygen, to the muscle tissue, releasing this feeling of tension.
Common Muscles That Are Stretched When They Should Be Strengthened

  1. Upper trapezius
    • A feeling of tension in the upper trapezius muscle is often found in people with lengthened and weak upper trapezius fibers. Areas of tension can be found in the muscle where a lack of blood supply exists.
    • Stretching the upper trapezius might “feel good”, but this actually further lengthens the muscle, which is already too long (i.e. feeding into the problem).
    • An upper trapezius shoulder shrug exercise can help strengthen and shorten these lengthened fibers while increasing blood supply to the area, and help decrease this perceived tension.
  2. Hip flexors
    • A feeling of tension in the hip flexors is often associated to a weakness/poor motor control of hip flexion. Secondary hip flexors such as TFL (tensor fascia lata) will compensate for this weakness/poor motor control and overwork, creating areas of tension lacking proper blood supply.
    • Exercises involving core activation and controlled active hip flexion can increase hip flexor strength/motor control and decrease this perceived “tension”.
  3. Calf muscles
    • “Tight calves” can sometimes be a sign of weakness in the stabilizing muscles of the ankle.
    • Tibialis posterior, flexor digitorum longus and peroneus longus are all calf muscles that help control ankle stability. If they are weak and having a hard time working properly (e.g. after an ankle sprain), they can develop a lot of tension (areas with decreased blood supply), as well as create more tension in the bigger calf muscles (gastrocnemius and soleus) which are working off of a less stable base (ankle).
    • Targeted tibialis posterior/flexor digitorum longus/peroneus longus strengthening exercises can help decrease this calf “tension”.

Treatment for “Tight” Muscles
Before jumping to stretching exercises for those “tight” muscles of yours, you might want to make sure you know whether they are truly tight or, if in fact, they are actually weak. Mixing these two situations up can compound an existing issue.
If you are unsure, consult with a physiotherapist or chiropractor who can assess the origin of this “tension” and determine the appropriate exercises to address it. Different soft tissue release/massage techniques will also help increase blood flow, and therefore oxygen, to these tissues, further releasing these tensions.
At Totum, we love a team-oriented approach! Leveraging the expertise of many for the benefit of individual clients is at our core. Our belief is that an interdisciplinary approach to a client’s wellness will produce optimal results. Our approach is not typical as our fitness and rehabilitation components overlap, thereby improving the quality of both.
As many clients of ours have commented, our science, customer service and one-on-one approach sets the environment for rapid improvements.
At Totum, we want to help you improve your life.
Book Your Next Treatment Today. 

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Resources Tips

New Online Training Resource

In conjunction with Trainer +, a Toronto based fitness tech firm, Totum has developed an excellent resource for exercise selection. The Totum ExerGuide is an app with an incredible selection of exercises from the basics to important post rehabilitation work. It includes:
• a library of over 1,000 exercises
• hi-def video demonstrations
• techniques and common errors for each exercise
• a search function for specific exercises, with filters for muscle groups, equipment type, and movement
• storage for your favourite exercises for easy reference in the future
• is available for Apple and Android Phones
We are happy to provide the Totum ExerGuide for free!
Click here to get it from the iTunes store. Click here to get it for Android.
 

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Tips

Juicing Your Way to Health

To curb the summer heat, many of us turn to juicing or pulping for refreshment and hydration. Juicing is an easy way to assimilate all the vitamins and minerals that would normally take an hour to digest after eating fruits and vegetables.
Our bodies can uptake the powerful enzymes and phytochemicals from juiced veggies and fruits in only 15 minutes. Rich in vitamins A, C and E, along with minerals like iron, potassium, iodine, magnesium and selenium, juices are incredibly easy to digest, saving the body much time and energy. It allows for the body to rest while detoxifying and cleansing itself.

In with the Good, Out with the Bad

Our cells are composed mainly of water. Juicing, along with ideal water intake, aids to replenish lost fluid on a hot day, provides the body with the necessary vitamins and minerals, alkalizes our body (for ideal PH balance) and is vital for proper immune and metabolic function. Furthermore, juicing is rich in chlorophyll, a unique structure that enhances the body’s ability to produce hemoglobin. Raw juice has a laxative effect, which aids the body in detoxification. It rids the body of unwanted toxins in the digestive tract and colon. It has been known to restore an unbalanced metabolism, stabilize mood, clear the skin, and generally make one feel lighter.
Juice is rich in antioxidants, which counteract the free radicals that can cause cellular damage, aging and susceptibility to cancers. Yes, raw juice contains natural sugars, and may not be suitable for all individuals (considerations include diabetes, hypoglycemia and metabolic issues), and should always accompany a well-balanced diet. The sugars that are typically found in raw juices are bundled from the fruits and raw veggies that are rich in enzymes, vitamins, minerals and other phytochemicals. You won’t find these in refined sugar, e.g. store bought juices, soft drinks, candies and pastries; these natural sugars will deliver energy without the nasty chemicals or fat. That said, juicing alone is not ideal for your overall health and wellness. As juicing diets are complex in nature, they should be done under the supervision and guidance of a health care provider (a naturopathic doctor or a registered nutritionist).

Juicing versus Pulping

Raw juicing or pulping is best, for these contain “life force,” a living power that is present in all living plants. This force is a natural, vital quality that is lost when juices are processed and stored. In pulping, the fibre of the fruits and vegetables is blended into the drink. When fruits and veggies are pulped, their fibre is retained, along with their incredible vitamins, minerals and phytochemicals, much like in juicing.
Personally, I prefer pulping to juicing, as the fibre (cellulose, pectin, lignin an hemicellulose) is the powerhouse ingredient for lowering cholesterol, and reducing the risk of heart disease and cancers. It binds onto unwanted toxins and detoxifies the body, works to keep you feeling fuller for longer, and balances blood sugar irregularities. Moreover, insoluble fibre assists in colon health, and works to maintain ideal body composition and a healthy waistline!
Tip: green juices are best consumed through a straw. Blends that are made with dark leafy greens, lemons or beets contain pigments that can build up on your tooth enamel and can stain your smile.
Recipes
Serving size for 2
Detox Tonic
• 3 fresh dandelions (roots and leaves)
• 2 radishes
• 1 handful of watercress
• 1 handful of arugula or kale
• 1 apple
• 1/2 lemon
• 1/2 inch of ginger root
Cucumber Chiller
• 1 cucumber
• 2 cups green grapes
• 1 handful of fresh mint
• 2 apples
• 1/2 lime
For optimal results, juice with organic and local produce and consume the juices as soon as they are prepared.

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Resources Tips

Beat the Bloat: How to Prevent Abdominal Bloating

Summer is in full swing, and that means more barbecues, food festivals and eating out. It may also mean more digestive upset, and in particular, bloating. We’ve all experienced it at some point—when your stomach feels enlarged or swollen and may be accompanied by excessive gas. While bloating can be a symptom of a serious digestive issue, it is usually associated with diet and lifestyle habits or irritable bowel syndrome (IBS) (1,2). When was the last time you felt bloated? How did you manage it? Sometimes the best treatment is prevention. Here are a few tips to help prevent that uncomfortable symptom of bloating.
Culprit Foods
The first thing to look at is your diet. Certain foods can increase the production of gas in your digestive system, resulting in bloating. One food in particular is artificial zero calorie sweeteners (3). They are not absorbed in the small and large intestine (which is why they are zero calories), but can still be fermented by gut bacteria and produce gas. Other similar foods include beans, legumes and dairy, which are high in FODMAPs (fermentable oligo, di- / mono-saccharides and polyols), an acronym for short-chain carbohydrates that are also poorly absorbed and can cause bloating.
Food Intolerances
Apart from foods that may directly increase gas production, other foods may trigger an immune response, often delayed 2–3 days, and produce low-grade inflammation in the gut. These foods are termed food intolerances and can cause a number of symptoms, including bloating. Following a strict elimination diet may help identify food intolerances specific to each person. However, if not done properly, a general elimination diet may not identify all food intolerances. Another option is completing a Food Sensitivity Test, which measures IgG immune antibodies in your blood, which are specific to certain foods. Avoiding elevated IgG foods in addition to high FODMAP foods may help get bloating under control (4,5).
Probiotics
It has been shown that probiotics have immunomodulatory effects and may help reduce inflammation. As such, if the ratio of “good” bacteria, aka probiotics, to “bad” bacteria is imbalanced, it may lead to inflammation in the digestive system and symptoms such as bloating. Certain probiotic strains have been well studied, and it seems some work better than others in helping reduce distension and gas (6). When it comes to a probiotic supplement, the key is quality over quantity, and making sure it has the appropriate strains in the right ratios. Although, sometimes supplementing with probiotics isn’t enough to rebalance gut flora. In these cases a digestive restoration protocol, alternating anti-microbial herbs and probiotics, may help reset the digestive system and reduce or eliminate symptoms.
Managing Stress
Our fast-paced lifestyles have us reaching for quick meals and eating on the run. The combination of processed food and high stress can take a toll on digestion. When your body is in “fight or flight” mode, aka stress response, it focuses its energy towards muscle and cognitive function instead of digestion. Altering the “gut–brain” axis, experiencing stress can lead to constipation, diarrhea, gas and/or bloating (7). Therefore, taking time out of your day to de-stress with yoga, a run, acupuncture, a 5 minute meditation or just putting your phone down during meals and focusing solely on eating may help support digestive function and prevent symptoms such as bloating.
Overall, the causes of abdominal bloating are multifactorial, but some factors may include what you eat, how you eat and your gut microbiota.
Sources
1. Agrawal, A. Whorwell PJ. (2008). Review article: abdominal bloating and distension in functional gastrointestinal disorders-epidemiology and exploration of possible mechanisms. Aliment Parmacol Ther, 27(1), pp. 2-10.
2. Iovino, P. Bucci, C. (2014). Bloating and functional gastro-intestinal disorders: where are we and where are we going?. World J Gastroenterol, 20(39), pp. 14407-19.
3. Johnson, D.A. (2010). Belching, bloating, and flatus: helping the patient who has intestinal gas. Medscape.
4. Halmos, E.P., Power, V.A. (2014). A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), pp. 67-75
5. Drisko, J., Bischoff, B. (2006). Treating irritable bowel syndrome with a food elimination diet followed by food challenge and probiotics. J of Am College of Nutrition, 25(6), pp. 514-22.
6. Schmulson, M., Chang, L. (2011). Review article: the treatment of functional abdominal bloating and distension. Alimentary Pharm & Therapeutics, 33(10), pp. 1071-86.
7. Konturek, P.C., Bronzozowski, T., Konturek, S.J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J of Physiology and Pham, 62(6), pp. 591-599.

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Tips

Back to the Track: Three Tips To Help You Ease into Running

Shot of a young handsome man running outdoors

Ease into a manageable pace for your first few outdoor runs of the season! Now that warmer weather is upon us, here are the 3 tips you hate to hear for enjoying a sustainable season:
1) Don’t go from zero to hero, build capacity gradually. Running efficiently is key. How to start? Start by skipping in place for 1 to 2 minutes while focusing on being as light on your feet as possible. Then, practise the mid-foot or forefoot technique over shorter running intervals during weekly training runs. You should aim to steadily increase the time and distance of your foot strike pattern by 5% per week.
2) Don’t underestimate the power of recovery: you can over-stride and wear yourself out. Optimize your nutrition and get plenty of rest. Stretching (including Yoga) is also an effective way to strengthen your body and core for cardiovascular endurance.
3) Nip aches and pains in the bud by seeking help from a practitioner or qualified running coach who can help manage and restore more optimal muscle balance / conditioning to save your joints, and get you running faster. Developing correct biomechanics during specific functional exercises, i.e. the single leg partial squat will carry over to maintaining proper form during the running gait. This will inevitably enable an athlete to run longer and faster, both pain and injury-free.

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Fitness Tips

Deadlifts: Romanian vs. Straight-Legged

Deadlifts are a great exercise for working your glutes and hamstrings.
The Romanian Deadlift (RDL) tends to have more carryover to other exercises, such as powerlifting and Olympic lifting, and its benefits also extend to everyday life. RDLs are done properly by hinging the hips while keeping stability through the upper body; this facilitates strength and power through the gluteals and hamstrings.
To perform RDLs correctly, start with the weight on the floor; keep it pulled tightly to the body while maintaining a flat back. Soften the knees and push the hips far back, until your hamstrings are stretched. Finally, extend the hips by squeezing your butt as hard as you can and return to the starting point.
The Straight-Legged Deadlift has some subtle differences from the RDL—however, I would say this method is preferred for more aesthetic reasons, as it develops hamstrings, lower back and glutes. Straight-Legged Deadlifts are usually used with a higher volume of reps, to put as much tension on the hamstrings as possible.
For all personal training inquiries, contact us directly.

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Fitness Tips

Performance Running 101

Do you want to run faster? Are you stuck in a training or racing rut? Have your times recently remained stagnant? Totum Physiotherapist and competitive runner Katie Snowden provides you 3 key tips to improve your speed and performance.
Midfoot / Forefoot Running
A tremendous amount of research has been conducted to determine the proper foot strike mechanics during the running gait. Heel striking often results in overstriding, overuse of the soft tissues of the shins, and decreased efficiency of the stride due to the deceleration that occurs with every step. By transitioning to a midfoot or forefoot strike, runners will naturally land closer to their bodies and be lighter on their feet. This, in turn, will decrease the stress on the musculoskeletal system, reduce the risk of common running-related injuries such as shin splints, and conserve energy to help boost performance. The transition from heel to midfoot or forefoot striking will not happen overnight, and is something that takes practice. Start by skipping in place for 1 to 2 minutes, focusing on being as light on your feet as possible. Then practice the midfoot or forefoot technique over shorter running intervals during weekly training runs. You should aim to steadily increase the time and distance of this new foot strike pattern by 5% per week.
Increase Cadence
Overstriding is a common trend among runners, wherein the foot lands well ahead of the hips at the time of impact. Runners who overstride often heel strike (as discussed above) and take fewer steps per minute. In other words, overstriding results in a lower cadence. A lower cadence is often associated with heightened braking forces, slowing you down and making you more prone to injury. Ideally, a runner should aim to take 180 steps per minute. Increasing your cadence should be done progressively. Runners should aim to hit the new cadence target during short intervals throughout their runs and build from there.
Strengthening Exercises
I often ask my running clients and friends “Are you doing any core work? Do you have a strengthening routine?” More often than not, the response I receive is “I just like to run.” Regular stability and strengthening exercises are a must in a runner’s training program, to prevent injuries and improve performance. Exercises targeting core stability, glute strengthening, and upper/lower body conditioning should be performed 2 to 3 times each week. One exercise that I consistently prescribe is the single-leg partial squat. Frequently, runners demonstrate poor form, letting their knee collapse inward during the lowering phase of the movement. This is usually the result of weak glutes, and is a common source of running-related injuries. Developing correct biomechanics during specific functional exercises such as the single leg partial squat will carry over to maintaining proper form during the running gait. This will inevitably enable an athlete to run longer and faster, both pain- and injury-free.
Katie is available for Running Gait Assessments and the development of running-specific strengthening programs. Contact Totum to book your appointment today!

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Fitness Resources Tips

A Runner's Smoothie

Try this recipe for an excellent source of energy – ideal to pair with running and other distance sports. Let us know what you think.
1 scoop of your favourite protein powder
protein is critical for repair of muscle tissue.
1 beet
beets add amazing colour, but have also been shown to contain a natural source of dietary nitrates which, have a positive affect on blood pressure and cardiovascular health as a vasodilator. They may improve running performance.
1 stalk celery
celery is a natural source of sodium, and as runners you might need a little extra, especially if your diet is fairly natural.
2 cups spinach
a source of the mineral iron, which helps deliver oxygen to the cells. Iron is often low in new runners and women.
1 cup strawberries
a source of carbohydrates to help with glycogen replacement. Also a source vitamin C and antioxidants, which can help combat any additional oxidation caused by running.
½ lemon
an acidic ingredient to increase the absorption of the iron from spinach. Also a natural preservative to reduce oxidation (and discolouration) of the smoothie.
1 tbsp chia seeds
a good source of Omega-3 fatty acid, which is beneficial for decreasing inflammation and boosting the immune system, as well as joint lubrication and shock absorption. Chia seeds will also help with hydration as they have a propensity to store water.
3 cups water

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Fitness Tips

Nutrition for Runners, Part 1: Consistency Matters

If your diet is horrible on a day-to-day basis, then you can’t maximize your training performance, and thus your race results will suffer. Starting a running program requires extra attention to good foods day in and day out, due to the extra demands you are placing on your body. Your muscles, joints, tendons, ligaments, blood and mind all need a lot of nutrients to support your running program. Failure to eat properly will not only decrease your energy and your running performance — it will increase your risk of injury and illness and impair your recovery from workouts, injury and illness.
What can you do about it?
1. Hydrate: water is key for the transport of nutrients and the elimination of waste products. It will help with joint lubrication and shock absorption as you pound those miles and it will help maintain heart rate while improving performance. Aim for 2 to 3 litres per day, and around 500 to 750 millilitres per hour while running.
2. Eat your Veggies! Vegetables might not feel like the stars of the show, but they will help you perform like one. Vegetables offer the vitamins, minerals, fibre, bioflavanoids and phytonutrients that you’ll need to have to succeed in your running goals. As a runner, aim for 7 to 10 tennis-ball-sized portions of vegetables per day to give you the nutrients you need to keep your body strong and healthy. As a runner, you need more micronutrients than those less active then you.
3. Don’t count calories, eat calories that count! While calories count, quality matters more. If you only focus on the macronutrients, your diet may be missing in the micronutrient department — which will increase your risk of injury and illness. Aiming for real foods — including vegetables and fruits, lean meats, starchy carbohydrates (such as legumes, lentils and squashes) as well as whole grains, and healthy fats such as olives and avocados — will help ensure you are well nourished.

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Fitness For your Info Tips

Top Three Motivational Workout Strategies

That statement is so true. Every so often, it is tough to maintain the energy that existed when you started your new routine. Even dedicated folks have the potential for a funk. Whether it’s a lack of sunshine, work stress or just not enough positive energy around you, sticking with your plan can be a challenge. Here are three simple but really effective ways to keep yourself engaged for the next six weeks and beyond.
1.       Each morning, do these three things as soon as you wake up:
a.       Bathroom visit
b.      Grab pen/paper/organizer and take 60 seconds to organize; A) what time you will work out; B) what you will do in your workout (hint: make it something fun/different/interesting); C) where you will have lunch and what you will eat.
c.       Go about your morning routine as usual.
The Key: Only take 60 seconds. You shouldn’t need more than that. Let’s face it, 60 seconds will not have a negative impact on your morning but will have a huge positive impact on your success for the day.
2.       Get a Buddy
Yes it’s cliché and yes, it will take a bit more planning. But wow, what a difference it makes for you staying on track. Accountability is like that. Your buddy can be a friend, family member or a trainer, it doesn’t matter. The only thing that does is that you are now responsible to someone else. A bonus in this scenario is that each of you can take turns planning the workout as above. Now you have variety built in as well.
3.       Do something you enjoy
You know those people that bug the hell out of you because they are so committed to getting to their workouts? Their secret is that they have found something they love to do. Would anyone else submit themselves to doing things over and over, long term, if they disliked them? Of course not.
If it’s sports, do sports. If it’s rowing, do rowing. If it’s classes, do classes. If you don’t know, try activities that interest you. Something out there will be fun.
That’s it. Simple but so effective. The great thing about the three points above is that they apply at any time of the year. Whenever your motivation lags, employ some version of these tips to continue taking steps forward. Even small steps get you to a destination.