Category: Posture

Chronic Pain, Posture, Wellness

Headache Hacks

Katmah

With spring in full swing I’m hearing and seeing a lot of you complain about headaches. Just like everything else regarding pain and dysfunction in our society- headaches are something that we’ve come to normalize.

Not only do I hear routine complaints about headaches and migraines- I’ve also had people get defensive as if it’s a negative thing that I”m telling them headaches are often very relievable.

I get it. Whenever someone who has been in pain for years, especially suffering from something like a migraine, is told that that suffering isn’t necessary- it seems like their pain is being minimized. Humans don’t love when they feel that way.

However- I’m going to say this again and again… pain of any kind, even something as normalized as a headache, IS NOT NORMAL nor is there any need for it to be a routine part of your life!

Here are some of the “hacks” I hand out for clients dealing with headaches.

Hydrate

Our lymphatic system holds about 15L of fluid (YEP), and our circulatory system is another 6L of fluid.. our entire body relies on so much water to stay functioning and healthy.

Most people who walk in our doors at Integrative Movement are drinking under 4 glasses of water a day. That fact along makes many of their complaints make sense. Muscle pain, joint pain, chronic pain, headaches, energy troubles…. if we aren’t lubricating our body how can we blame it for complaining?

A optimally functioning adult should be drinking 2-3L of water/day at a minimum. If you have pain, headaches, or other stuff going on… check in with your hydration.

Breathing

Yes, that thing I talk about so much… that we all do. Another basic life process that is highly underrated when it comes to how we function.

Let’s pause on the word “function” for a hot minute. Unfortunately, these days, “normal function” is another term for “not very functional”. Everyday people are constantly in some sort of discomfort or dysfunction when it comes to their health (which includes mind, body, and emotions).

I’ve written and spoke about breathing a lot. The nitty gritty is that if we are breathing in correctly (aka using large postural muscles in our upper body) we will see an increase in tension around the neck and fascial changes in the body perpetuating tension. Tension around the neck leads to trigger points being activated and headaches all over the place. Think “tension” headaches at the base of the skull, forehead, and behind the eyes. Often migraine symptoms are caused by this as well- auras, trouble focusing, nausea, pain in standing or moving positions, dizziness.

Migraines can be classified in a few ways, one of them being ischemic (code for restricted circulation).. meaning something is causing a decrease in circulation to the brain or soft tissue around the skull. One of these causes can and often is connective and soft tissue tension in the upper body closing in on arteries and lymphatic vessels in the area.

Working on breathing mechanism and the “simple” act of taking some time to lay on your back or stomach with your head resting in your palms and doing some deep diaphragmatic breathing can make a GINORMOUS difference in symptoms of headaches and migraines.

Check this post and podcast out on the hows of breathing…

https://anchor.fm/kathlyn-mary-hossack/embed/episodes/Apr-6–2018-e19orh/a-a2ve4i

MOVEMENT (duh)

I mean, this isn’t news.. right?

None of us move enough and even those who do move enough don’t get enough variety in their movements.

Repetitive movements will just perpetuate the issues listed above. You get 10,000 steps in? Awesome… but how much did you bend over, twist, roll around, squat, wiggle your toes, etc?

Movement helps circulate lymphatic fluid which is a huge factor in inflammation and pain (if it isn’t moved around). Movement also increases circulation to those tense muscles and helps to relieve undue tension.

This post by Dr. Perry Nicholson sums it up some excellent ideas for adding variety in.

Pain in movement?! Pain will stop you from moving.. and that is not okay. Find a professional who knows how to get you moving painfree again…

Nutrition (also kinda duh?)

Nobody knows what is going on with healthy eating anymore. Why? Because everywhere you turn there is a new diet fad. Run away from anything telling you its the new best way to get healthy. Whether it does have benefits or not isn’t the issue… the issue is that health shouldn’t need anything more then common sense to figure out.

We are designed to eat a variable diet of whole foods. Does that mean there isn’t a place for certain styles of eating? Nope.. actually certain ways of eating can be very beneficial to help alleviate symptoms of many complaints. Including headaches and body pain.. as both these can connect back into general inflammation somewhere in the system. That’s where finding the help of someone who understands health as a whole and using food as medicine can be hugely beneficial.

I recommend looking into different options of Registered Dieticians, Holistic Nutritionists, or Functional Medicine practitioners and do your own research. Try things. Experiment with the types of foods you eat, and don’t be afraid of experimenting. As questions of yourself and others. We are ever-changing creatures and no diet should be a forever solution.

Take homes?

Headaches OFTEN come from neck tension, postural dysfunction, lack of hydration, and sometimes inflammatory conditions in other ares of the body causing a chain effect.

Don’t get stuck in a negative pain loop around your pain/headaches. Never stop looking for a solution. Do stop sourcing quick fixes. Believe that there are ways to break the pain cycle- there always is!

Athletic Therapy, Biomechanics, Chronic Pain, Free Workouts, Posture, Wellness

Knee pain: It’s not complicated (usually)

Katmah

After seeing an older woman in the clinic the other day a few weeks into her post-knee replacement rehabilitation- her daughter approached me stating she knew she was headed in the same direction as here mom (aka, was already having knee and hip pain in her life) and wanted to know if there was anything she could do to prevent the process.. or if it was just inherent that she too would eventually have to replace a joint or two.

If there is one thing I want to get across to people it’s that nothing to do with our health is guaranteed.

What I mean by that is.. just because you have a family history of something does not mean it can’t be prevented or course corrected. ESPECIALLY when it comes to our movement health!

When it comes to the knees.. generally the actual problem is coming from the hips and/or feet. I refer to the knee as a bridge joint. It is designed to improve efficiency of transit, absorb and transfer force. If the lines of force get messed with (aka you lack stability in the joints above and below), then the efficiency of that joint and it’s movement go right out the window. Stress builds up and that leads to warning signs (pain), inflammation, stiffening, and of course eventually degeneration of the structures within the joint. This can present via tendonopathies, osteoarthritis, runner’s knee/jumper’s knee (both tendonopathies), patellofemoral syndrome or patellar chondromalacia, and even increase your risk of ACL/MCL and meniscal injuries.

Barring external trauma (but yes postural dysfunction can even contribute to the risk of this), pain and issues in the knee generally are coming from above or below.

This is why I always recommend those passionate about running or other repetitive movement based activities get their gait screened by a professional. Catching dysfunction early and prescribing appropriate corrective movements is key in preventing problems down the chain.

Here are 4 “simple” exercises I prescribe routinely to clients experiencing knee/hip/back pain or rehabbing a joint replacement.

1. Clamshells.

You’ve probably seen these before. Designed to activate the lateral stabilizers in the hip, you should feel the burn on the top side of your hip as that is where the activation should come from. Laying on your side with knees bent to approx. 90deg, hips and ankles stacked- clamshell the knee open lifting from the hip. Do not let your hips fall backwards, they should remain stacked and level throughout the movement. Hold the clam at the top range of motion (wherever you can raise to without your hip sliding back!) for 10seconds, slowly return back to the start position.

Repeat 3 sets of 10-15 routinely in your day. The more you activate the muscles properly, the more the brain makes it automatic.

2. Gait Activation

Laying on your stomach, tuck your chin to lift your head (nose should remain pointed down to the ground!), and squeeze your butt cheeks together. Holding and maintaining this position, press opposite arm and leg to the ground while lifting the other opposite limbs off the floor. Hold for 4seconds, switch and repeat process.

This activates Deep postural muscles and connects the brain to a proper gait transfer pattern. It also cues butt activation and neck stabilizers.

Repeat 3-5round of 20 a day.

3. Single Leg Bridging

If you struggle with regular bridging, this is a advanced progression- so work towards it with holds before movements. Glute activation is key here!

Finding your bridge, lift one leg off the ground maintaining your glute activation. Lower the pelvis down half way and then push back up to full bridge on the one leg. Your hips should be the pivot point, not your low back! Core should remain strong, and glutes should be the main push to full hip extension. Drive up through the supporting heel to help engage the back half of the body/butt.

Repeat 6-10/leg for 3 – 5 rounds.

4. Side Bridges

Classic hip hinging activation exercise. All these movements also double as releases for the front of the hip (tight hip flexors anyone??).

On your side, supported by your elbow, shoulder, and core activation, pivoting from the knees- use glutes to actively push hips up and forward through a hinge motion. Hold at the top for 5-10seconds, then sit back and down through the hip hinge.

Common mistakes here: slouching into the shoulder (push UP through the ground/elbow and squeeze shoulder blades together), lack of core activation/bracing allowing for the spine to hinge instead of the hips (think of a squat motion at the hips!), lifting up THEN forwards.. try and make this simultaneous, as if your hips are moving up and down a ramp.

Repeat 6-12x for rounds of 3-5. Great used as a warm-up to other activities.

You would also do well to add in some foot exercises! @thefootcollective on instagram is one of my fav resources- but you can also refer to our existing post about old person feet here!

Struggling to figure these out? We offer complimentary movement assessments and consults to new clients. Prevention and rehab programs for all sorts of clients are available. Have questions? Leave a comment or find us directly at katmahtraining@gmail.com. We’re always happy to help you get your movement right!

Have fun kids!

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Weight Loss, Wellness

If it ain’t broke.. The right way to move

Katmah

Is there a correct way to move?

This is a question that has plagued therapists, trainers, and clients since the age of time.

Actually.. probably not that long.

The evolution of health and movement is one to be admired- in that, we’ve gone from quadruped beings, to walking, running, bipedal masterpieces, to what we are now.

We’re at an interesting point in movement science. We’ve somewhat regressed in our movement ability. While yes, we are still bipedal, upright beings- we no longer spend much of our time moving around in a variety of ways.

Now we move from point a-b-c-d in condensed timeframes, spending majority of our time between 3 positions (or variations of..): standing, seated, and laying down.

The author of Sapiens, Yuval Noah Harari, points out that the Agricultural and Industrial Revolutions not only may have ended our movement ability, but also may have birthed the beginnings of the various chronic illnesses and pain that affects us today.

Modern Day practitioners have been preaching alignment for decades already, and certainly our posture and ability to move has a huge impact on our overall wellbeing.. but is there such a thing as the “perfect” posture or alignment? Is there one optimal way to move?

The truth is yes, but also.. no.

There is certainly a most efficient way to move- in that, we will put minimal stressors on our structure and expend the least amount of energy to create that movement. There is a general textbook answer to this optimal alignment.

As an aside- it’s common to hear practitioners saying that one of your legs is longer then the other, or your pelvis is out of alignment.. when often the truth is some asymmetries are NORMAL to a certain degree.

We all have one shoulder that will be slightly depressed based on our hand dominance. We all have slight differences in how our rib cage sits, because of our anatomy (the left side has less lung in it to account for the heart- causing a shift between left and right), and where the rib cage goes the hips follow. Our body works in a chain like system- one link compensates for the next.. and while many compensations cause other problems, not all asymmetries are bad or abnormal. This will also change based on the mental health and perception an individual holds on pain, stress, and their systemic health. The debates on these fuel many research articles and books already. Stay tuned for more discussion on those topics and how movement relates to them.

When it really comes down to it, our movement is as unique as we are- and what is the best way to move for one person may not always mirror the best way to move for another person. We’re designed to be adaptable beings, and our postures should be just as adaptable.

Wait.. haven’t you been preaching posture and biomechanics your whole career?

Yes.. and while there may be differences across our spectrum of movement- majority of us inherit similar postural dysfunctions.. it’s very rare to find someone who moves well, even though there is no set checklist for what exactly moving well means.

Moving poorly in relation to your body can create a vicious cycle of degeneration, causing pain, causing less movement, causing more negative health outcomes. You can get enough movement, but if you don’t move well- you can actually do harm to your body which results in less movement.

For that reason *usually the first step with clients is to assess and correct how they move. From there we build a foundation of efficient movement, and build their movement habits on top of that foundation.

While I can’t say there is one right way to move, I can say that it is very rare to find someone with obviously inefficient movement without some sort of history of pain. The thing about pain is that it may not even present as physical pain.. it may be present in the form of gastrointestinal issues, or undue mental states. Our structure represents our internal framework too- and that can be a chicken or the egg scenario.

Many movement based practitioners will offer within their consult with you a movement screen. If you’re looking for an assist with your health, this is one of the things you should look to your professional to do. Cookie-cutter exercise programs, apps, and group fitness classes are convenient and cost effective- but the grain of salt there is if you get injured or develop pain because you’re movement wasn’t properly screened before starting a program- they cost you more in the long term.

We routinely see clients at their wits end come into our care. They’ve tried everything and nothing works- they are even hesitant to try anything else. They can’t move enough because of pain, or- they’ve never been taught healthy habits around their lifestyle (including movement and nutritional practices). This is what plagues our healthcare system today, and the message I keep putting out there to clients and peers is that none of this is a difficult fix- it just requires a shift from expecting a quick, cheap fix, to some quality time spent investing in our own health and getting educated guidance.

If you have questions about your movement today- send us an email and we’d be happy to help. Consults are always free.

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Wellness

Inhale | Exhale 

Katmah

It’s all going to be okay… Assuming you’re breathing right! 
Just kidding.. It’ll be okay regardless. However, the way we breathe dramatically influences our total body function and health. Breathing improperly will not only cause stiffness in the upper back, shoulders, hips, and neck, it can also decrease energy levels. The most common manifestation I see of poor breathing mechanics is neck pain and headaches. Most of us like to breathe with the muscles in the upper part of our chest and neck (instead of our diaphragm). This is especially true for those of us who experience increased levels of stress- as emotions will change how we breathe as well. Since most of us now live in a society that breeds high stress and emotion a lot of the time, it’s not surprising the most of us have forgotten how to breathe. 
If we experience stiffening in our ribcage, we will by nature also experience a tightening in our neck and hips. Where the ribs go, the hips go.. And vice versa. So now we have stiff ribs, hips, and a neck that is poorly set up to absorb the force of our heavy heads bouncing around. 
Try this. Lay on your back with your feet resting on a stool or chair (knees and hips should be approx at 90deg). Place your hands on either side of your rib cage. Take a deep breath in, and out. Did you feel your lower rib cage expand to the sides (into your hands)? No? You’re probably breathing into your upper chest and neck, then. One more time, do the same thing but move one hand to the tissue just above your collarbone. Did you feel that tissue expand with your inhale? Then you’re definitely doing it wrong. Take your hands back to your side rib cage. Now apply light pressure on either side (press in with hands) and take an inhale, focusing on pushing your hands out. Repeat this at least 10 deep breaths, also making sure to exhale entirely each time. Welcome to the wonderful world of diaphragm breathing! 
Practicing that movement multiple times a day is the first step in getting your breathing back on track. You should notice a marked difference in how your neck and upper back feel, maybe even improved energy levels and mood! Make sure when you do take time to practice this you don’t have other distractions. It takes a lot of focus to get this right! 

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Wellness

Do you have old person feet? 

Katmah

Yes- I do actually ask my clients this question… and no I am not implying that all seniors have crazy feet. 

What do I mean by old person feet? 


I mean curled up, cramped, toes and likely sore feet, poor balance, and dysfunctional arches. Did you know a healthy foot has spaces between the toes??? 

If you looked at your toes and saw any of that… there’s something up! 

You know that stat where we’re told that seniors have higher incidences of falls due to a decrease in balance as we age? Well it’s true, but not because that’s “just getting old”… because generally as we age we lower our levels of activity for reasons anywhere from “I ache” to “I’m old I don’t feel like moving anymore” to “I’m scared of falling”. All these things are counterintuitive. If we maintain our movement, we maintain our balance, confidence, and health! Old person feet aka what you see above occur because the muscles in our feet get shut off, for one reason or another (blame the shoes..not the skeleton…), and over time just get used to that position. A entirely dysfunctional position. This also will cause stiffening in the ankle which limits the flexion we have in walking- that plus the cramped up toes means more chance of catching your toes/foot on a crack, stair, carpet, or patch of ice… increasing your chance of a fall. This stiffening also increases chance of stress fractures in the foot and many conditions all the way up the chain, as high as the neck! 

And you know what? A LOT of young people have old person feet… 

Why?

1. Our shoes

You know that fad that swept across the running and exercise world not too long ago claiming minimalist shoes and barefoot running were the thing to do? Well, they weren’t entirely wrong. Regular footwear, orthotics, and workout shoes with all that support are really not doing us any favours. Not only do they cramp our toes, they also provide a great environment for ZERO foot activity. And what happens when a muscle group isn’t used? Well, it gets shut off entirely. Why is that no good? See foot above, and feel the effects of plantars fasciitis, morton’s neuroma, fallen arches, bunions, metatarsalgia, etc etc. 

2. Our habits

So your knee hurts, your back hurts, your hip hurts, your neck hurts… common practice? Treat the area that hurts and correct the core, hips, and general posture. Not some common practice? Check the foot posture and build upwards from there. Yes- I said it- dysfunctional feet create dysfunction all the way up the chain! We also love taking every suggestion whole heartedly… you have flat feet because your mom and mom’s mom had flat feet? Well, you’re doomed! Into orthotics you must go.. because surely there isn’t ANY way to retrain the arches of the foot (which, by the way are made of entirely changeable tissues such as muscle.. which is under YOUR control……). Did that sound ridiculous? Thought so. Orthotics and shoes… not great for functional feet! Our posture is a learned habit, usually from our family as we’re learning how to move.. so yes, it makes sense that you pick up what your closest peers are putting down when it comes to foot posture and gait and mannerisms… but that doesn’t mean you’re doomed to the same health fate. 

3. Our society

You’re likely reading this thinking.. well what does she want me to do.. go barefoot all the time? That’s preposterous! 

We’ve created a stigma around our feet. Is not hygienic not to wear shoes, it’s not healthy, it’s ugly.. our feet aren’t pretty, etc. Okay fine, so don’t go barefoot to the grocery sore (although, in New Zealand I’ve experienced many a kiwi who does and did!), or in public places.. but when you’re at home, how about not wearing your indoor shoes… or at the gym, wear your socks only and tread in a more natural state.. work those feet out too. Yes, your feet will likely complain a bit- just as your abs and legs do that first week in the gym after New Years.. give them some time to progress into their new working life, and I guarantee you’ll notice benefits. 

Now you’re thinking- okay but how do I actually fix my flat feet, or bunions, or cramped old person feet? 

Well, I’ll tell you! 

FIrst thing, follow steps above to getting out of your shoes any chance you get.. secondly, add in these exercises! 

1. Ankling: keep your toes and heels on the ground, and practice lifting that arch up, holding, and then letting it fall back down. Notice the difference? Notice your hips have to work a little too and your whole leg changes position? Gooooood. 

​

​
2. Ankle sweeps and toe crunches

Band isn’t necessary but an extra progression if you have one around! First sweep the foot away and up, working those outside ankle muscles.:. Then do some toe curls.. crunch the toes up using those arch muscles- don’t lift toes or heel off the ground! A good external cue for this is to lay a towel flat and use the toes to bunch it up. You should feel your arch working! Sets of 10 please! 

​

​

Other things you should be doing outside of all these tips is as much balance work as you can.. out of shoes of course! Focus on keeping when weigjt between the front and back of your foot, and that position you found in the ankling exercise. 

Have fun kids! 

Athletic Therapy, Chronic Pain, Equestrian, Posture, Weight Loss, Wellness

On Expectations

Katmah

“When will I be better?” 

“Why haven’t I made any progress?” 

“What can I do to speed this process up?” 

Part of my job as a clinician and a trainer/health coach is to help my client’s set reasonable expectations. However, I struggle sometimes with answering the “how long” and “why me” questions. Honestly, there isn’t always a clear answer. 

Yes, there is the textbook answers like.. a sprain, depending on severity will take anywhere from 2-6 weeks to heal, a fracture will take 6-12 weeks, a surgery incision will take 6-8weeks to heal, nerve damage can take years, and a muscle strain will take 4-6weeks. But, from real life experience, these are pretty darn generic time frames. 

Those time frames don’t cover things like non-specific back pain, tendinitis, chronic pain conditions, or how long it should take to improve other health factors like stress, blood pressure, blood sugar, cholesterol, etc etc. 

Those textbook phrases also don’t take into consideration life in the real world. A world that is chaotic, full of surprises, strapped into a never ending roller coaster that we aren’t usually in full control of. 

With all that considered, answering the how long, what if, when can I interrogation gets a little trickier from my end. I want my clients and patients to be set up for success, not frustration. Giving a general time frame can be helpful in setting goals, but not so helpful if the personality type takes it and sets it on a pedestal. 

When it comes to personal training, the golden standard in expectations is that in 4 weeks you personally should start feeling different in your clothes, in your mood and energy, and in other little things day to day. By 6 weeks you should visibly see yourself in a different light, maybe a different pant size, or catching yourself in the mirror and noticing small changes, and within 8 weeks you should notice other people noticing. This is what they taught us in school, anyway. That time frame generally does ring true, but at the same time that is a true fact when conditions are perfect. I always recommend being on a regular, guided program for at least 3 months to get a true sense of if a program is working or not. 

When it comes to rehabilitation and pain relief, honestly- anything those. I’ve had the most textbook cases throw surprises and end up taking much longer then expected to clear up or improve- and I”ve also had very complex cases surprise me with almost miraculous improvements in a short time frame. Pain in itself is a very complex thing, and factors in pieces from every other part of our life. 

So. What do I say when I have someone needing a time frame? I always phrase it with a “there is no guarantee of anything, but optimistically I am hoping for…. *insert pre-formed time frame based on the case, goals, and needs”. So really, I am saying I’m not sure but let’s see what happens. 

As a practitioner and a trainer, I want to see my clients having some sort of reaction to whatever I”m implementing into their program. Whether that’s small and steady improvements, the body throwing new curve balls as a reaction to a change in routine, one injury going away to reveal a bigger underlying problem, body changes, mood changes, energy changes, etc etc. Any change is often a sign of progress. That’s the other reason I don’t love the idea of setting a golden standard time frame for anything- one thing improved or modified often reveals something else under the surface. Many of the cases I take are cases that have levels of complexity hidden. 

My expectations change every time I see a patient week to week or session to session. Your progress from session to session is always occurring, if it wasn’t.. if there wasn’t some sort of change.. I would know I’m on the wrong track. Then it’s up to me to change my plan, or refer to you to a better resource or do more research for you. I want my client’s to expect that they are going to get somewhere, and they are going to reach their goals. I hesitate on asking them to form set timelines- as in my experience it only leads to negative stressors down the road. Setting reachable goals is of course paradigm in all health endeavours, and I strive to motivate each client in whatever way works for them- but reachable goals is also a very adaptable term. Our bodies generally tell us when we’re on the right track, or if we’re just beating a dead horse. Sometimes the horse slows down because it’s being pushed too hard, or concentrated on too much It’s my job to keep that horse alive, paced appropriately and encourage it forward. 

All this being said, you as a client/patient have a reasonable right to question any practitioner on exactly these things. How long do you expect to have me in care? How often will I need to come? How often will I need to come that often? I don’t feel like I”m making any progress, why? I know when my patients ask these types of questions that they are just looking for their own way to make sense of the process, and I respect that. If a practioner doesn’t take kindly to these questions, they might not be the right person to get you where you need to go- horse intact. 

Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Equestrian, Motor Learning, Posture, Self-Development, Wellness

What’s Up at IM- Winter Update

Katmah

Hey everyone!

As usual I’m falling behind on my posting. I just wanted to pop in and give a quick update on Integrative Movement and Katmah Training, as things are happening!

As many of you know, Integrative settled into it’s very own location in the South End of Winnipeg this fall. While we still travel for some clients, we cut down our mobile services to only a few days a week. This hasn’t stopped us, however, as we still travel to Portage and MacGregor, and St. Agathe for clientele. Kathlyn also works out of Carman at Empower Fitness a few days a week. Accessibility for all our clients is a must!

In January Integrative was happy to welcome Lisa to the team as another Athletic Therapist. She is at the studio 3-4 days a week and is taking on new patients! She offers both therapy and training services!

Katmah has been on the go as well, recently having done a workshop for riders on the topic of Mind Body in coordination with the Manitoba Horse Council, and Scott Erickson Performance Consulting. It was a great afternoon, focused on equestrian sport psychology- dealing with adversity, preparing for competition, and common issues faced in our sport’s culture around mental preparation. Katmah followed with a discussion on what the equestrian requires from their body and movement, and of course there was exercises involved! Kat will next be speaking at Pine Ridge on April 23 in a full day clinic. This clinic includes both a lecture and riding sessions and is still open to auditors and a few riding spots are waiting to be booked!

Most recently Kathlyn was honored with making the top 25 shortlist for Athena Leadership’s Leaders of Tomorrow scholarship for her work and goals in healthcare. It was an exciting and enlightening evening networking with some of Winnipeg’s leading women business owners!

Through the fall and winter, Integrative Movement has been working to provide rural communities with access to movement education, exercise instruction and therapy. Integrative Movement was titled as such because we believe in making movement a part of everyday life, and that movement is integral in an integrated approach to health care and prevention medicine. We’ve also been working on building bridges with local senior’s centres to offer exercise instruction for their well being.

So what’s coming next?

IM is proud to be returning to Murdoch McKay Clansmen as the medical supervision for the 2017 season.

IM will also be returning to the MHJA circuit as medical coverage, and will be offering Athletic Therapy Services on competition weekends.

Weekly classes are being offered on Tuesday evenings at 5:45pm in Winnipeg, as well as 10:30am on Thursday mornings. These classes are all about fitness and mobility- and are open to all ages and fitness levels. As pre-season kicks into gear, IM is offering a discount on training services and therapy services (unless you have insurance coverage đŸ˜‰ for the next few months. Contact us to find out more about this if you’re an MHJA, or MHC member.

We are also hoping to reach out to physicians in the city and rural communities to talk about movement, athletic therapy, and kinesiology. So if you think you’re GP would be interested- please let us know!

That’s about all the news for now- stay tuned to our social media for exercise ideas, handy tips about your health, and other updates!

Facebook: Integrative Movement

Instagram: @integrative_movement

Booking site: http://integrativemovement.janeapp.com

 

 

 

Athletic Therapy, Biomechanics, Menu, Posture, Wellness

Ouch! My Back!

Katmah

‘Tis the season for joint pain- especially low back pain. With all the business of the holidays we inherently spend more time rushing to and fro, sitting and visiting, and taking less care of ourselves.

It’s the time of year where I start to get more complaints from my clients and patients about nagging back pain, and/or “throwing” their backs out.

It’s a common complaint no matter what time of the year, but in the cold, slippery months that accompany the beginning of winter- it becomes more and more frequent. Whether it’s from slipping on ice, lifting heavy boxes, spending too many hours driving or standing, sleeping in different places, or just stress and tension. The last thing we want during the holidays is to be laid up with pain.

So- what do you do when you experience that pain, or that incident that causes the back complaints?

If you’ve fallen or had an incident that results in new back pain- see a licensed musculoskeletal professional (athletic therapist, sport med doc/or ortho doc, physio, etc) to check you out and make sure you get on the right track to recovery. Ice for the first few days, and then heat… and gentle movement when you feel ready to do so (walking is the best rememdy for back pain, often, but your body will tell you when it’s ready to proceed) followed by a more prescribed plan from your healthcare and movement professional.

If you have a history of back pain that comes back like the grinch- then follow these few tips to get yourself movement and feeling better. Easily fit into your daily life and holiday schedule- they’ll save you from ongoing pain for longer then just the holiday season!

  • Wall Slides: I give the exercise A LOT. In fact, I think it’s probably the most featured exercise on this blog and in my chart notes. That just adds to the proof that is one of the most beneficial ones for us hossack-painpic1of3all to be doing! Getting your back flat against the wall (it helps to have the feet in front of you just a bit so you can tilt that pelvis back), bring your arms to the wall as well (or in front of you at 90deg), slowly slide them up and down KEEPING THE BACK ON THE WALL. Do this in sets of 10-15, as many times as you’d like through the day. Not only does this strengthen to the upper postural muscles, it stretches the low back and maintains an optimal spine posture.
  • McGill Curl: Another favourite. Bracing/pushing out with the core muscles, get in the IMG_4212position shown below and curl up and down- focusing on keeping the core active active active! Repeat on both sides in sets of 10-15. This exercise reminds the brain how to use the core, which is integral to spine health.
  • Spine Twists: Only pursue this if it feels right for your body! A lovely mobilization for the low back and stretch for the hips.
  • Hydration: Water is SO important for us. Especially this time of year. If you have any sort of chronic pain, anywhere, increasing your hydration will benefit you. The 8 glasses a day rule isn’t that far off, but I know for myself I feel my best when I go through 3ish L a day. Yes, it takes getting used to. But adding lemon, or infusing fruits/herbs in the water can help. Tea counts too!
  • Walking: This is possibly the BEST thing for low back pain. Brisk walking either outdoors or on a treadmill, with arms swinging naturally, and the core active. Try 10-20min a few times a day and feel the difference it makes!

As always, if you have any questions about your low back pain.. or any issue, don’t hesitate to contact me!

 

Athletic Therapy, Biomechanics, Chronic Pain, Equestrian, Free Workouts, Posture

Twisting for Health

Katmah

Here in Canada we’ve started the food and holiday marathon that is October (Thanksgiving) to January. In the next few months we’ll be bombarded with gatherings, food, drinks, and cold weather. A amazing combination for socializing- a brutal combination for our bodies.

Luckily, there are certain movements that can help with the usual bloating, digestion, and general feelings of fullness and lethargy that come along with the season.

Spinal twists are amazing moves for both our spine health, digestive health, and breathing mechanisms. They are definitely a favourite pattern of mine to teach.

There’s three in particular that I quite like and suggest you give a try this fall and winter!

First up: The supine twist. Laying on your back, bring your knee up to your chest and guide it across your body towards the floor. Look the opposite way to allow a twist through your entire torso. Stay here and breathe deeply for 20-30seconds/side.


Next, thread the needle!

On all fours, reach one had to the sky and then underneath your supporting arm. Either hold this position or rotate through the movement 10-15times, breathing deeply throughout.


Lastly: The lunge twist.

Either from a half lunge (back knee on the ground) or full lunge, place your opposite hand to your front leg on the ground, and reach towards the sky with the other hand, twisting through the torso. Careful here not to twist the hips, but only from the pelvis up. Hold and breathe for 10-30sec/side.


If you have a back injury or undiagnosed pain in your spine- please consult your health care professional before trying these. Always pay attention to how you feel progressing into the movements- if you have pain, consult a professional before proceeding!

 

Athletic Therapy, Chronic Pain, Menu, Posture, Self-Development, Wellness

What’s Your Coverage?

Katmah

Athletic Therapists (CAT(C)) are highly trained in the art and science of rehabilitating injury, managing chronic pain, preventing injuries, and assessing and correcting movement. You will also see AT’s on the sidelines of my sporting events as the first response to injuries and taking care of athletes when it comes to taping and rehabilitation. They are recognized exercise science professionals.

Here in Manitoba, many insurance companies offer excellent coverage for athletic therapy treatments.

We are all athletes- don’t let pain, dysfunction, or poor posture slow you down.

Here’s an overview of some of the coverages in MB. Be sure to check your coverage and use it if you have it!

If you hold a plan with Blue Cross, typically their extended coverage plans cover between 80-100% of athletic therapy treatments up to a certain dollar amount per calendar year (works out to 7-15 treatments depending on the plan).

TEACHERS! You have AMAZING AT coverage at 100% with the Manitoba Teacher’s Socieity.. make sure you’re using it!!!

If you’re a student and you’ve opted into your health plan at your University, Greenshield covers you up to usually $300-$400/year, that works out to 7-10 sessions.And for you football players, MB Football offers 100% coverage if you’ve been injured in practice or a game. Riders- MB Horse Council does also have some insurance coverage for injuries involving you and your horse. Many other sporting associations offer insurance coverage with their yearly membership fees.

Great West Life has some insurance coverage for athletic therapy treatments!

WCB and MPI will both cover athletic therapy costs after an injury at work or in your car- so don’t forget hesitate on making a claim or contacting your therapist to get the appropriate paperwork done.

When it comes to other insurance providers, often they will cover athletic therapy if a formal request is made- this is something your therapist can do or help you with. Athletic Therapy can also be claimed on your taxes within the health benefits category.

If you have it- take advantage of it! Even if you don’t have an acute injury, seeing an Athletic Therapist can improve areas of chronic pain or stiffness, energy, and function in work and play!

Want to know more or book today? Click here to visit my online booking page!Â