Athletic Therapy, Biomechanics, Chronic Pain, Conditioning, Wellness

Is Running Bad For You?

Out of all the fitness rumors and fads, the statement “running isn’t good for you” is one that I actually understand. At least, I understand why it’s come up time and time again (though this rumor may have been started by someone forced to run in a PE class somewhere (me.. Circa 2007)…).

There’s a few things I will add to this as we go, but in short.. No. Running is not bad for you.

Using running as your only form of cross training has the potential to do you harm, yes.

Running without a planned out strategy (see above) will likely end in burn out and pain.

Running with uncorrected muscle imbalances will indeed lead to injury. Most runners I meet are in this situation!!

However- running at its purest form is an excellent and age old way to get cardio work in. The truth is- as with pretty much everything else- if you correct any postural imbalances you have, run appropriately for your goals, and do appropriate mobility/strength training alongside your running program.. There is no way running should cause you issue, or impact your health/performance negatively.

Injuries and pain arise in running when our biomechanics aren’t on our side. Just the same as they do in our rides, or other training. With running, the most common imbalances to see are decreased hip stability, poor foot activation (we will talk about footwear in a second), and poor breathing technique.

When our hips aren’t stable, this means that other muscles around the hips will attempt to take over pelvic stability. With this we see a tightening of the hamstrings, glutes, and hip flexors. There also tends to be an increase in knee pain (think runner’s knee). On top of this, most of us buy into the fad of either highly cushioned and supportive shoes OR jump right into minimalist/barefoot trends.

Neither are necessarily great. Shoes are designed to protect our feet- but in this day and age, they are marketed to do much more. The painful (often literally) truth behind this is that the more “supportive” and cushioned a shoe is advertised as, the more likely it is to just turn off your foot’s natural activation and cause postural issues elsewhere.

But what about my flat feet, you ask? Well.. with a little bit of effort you can correct most foot postural issues (like flat feet) yourself, for free. This doesn’t mean that you should be ditching all footwear and running barefoot, either. While running in minimalist style footwear is something I typically will suggest for some people- it is only after we’ve gone through a rigorous postural correction program to find and fix any imbalances they have, and then slowly worked them down to a minimalist level of footwear for their training (both running, and otherwise). If you choose to go cold turkey on cushioned footwear- you will likely be extremely sore, and want to never use your calves again.

When we start running, it’s important to take time to do some hip stability work (I’ve given many of these moves in previous articles.. Look for clamshells, hip circuits, balance work, side bridges!), foot reactivation (think toe curls with a towel, spreading the toes out as wide as you can (harder than you think!), and utilizing products like toe spreaders in your down time.

As humans – it’s important for us to maintain cardio, and running offers us a great way to build in that training. It is of course not the only option for cardio, and needs to be done with intelligent preparation. If you have doubts as to you running technique, many gyms/therapy clinics offer gait analysis to runners to help them spot and correct major postural dysfunction. 

If you’re new to running, start with low distance/intensity and build up to tolerance. Unless your goals include marathons, running a few days a week is all most of us need in our training program.  

Want to know if your running form is up to snuff? Book a consult with one of our certified Athletic Therapists or Kinesiologists this winter, and we can help you figure it all out.

Athletic Therapy, Chronic Pain, Wellness

5 Reasons Why Integrative Movement is Different

1. Accessibility

We pride ourselves in providing a simple, affordable solution to health and lifestyle services. We also offer services out of four satellite locations covering South Winnipeg, the Pembina Valley, Charleswood, and Selkirk region. All our locations are partnerships with other likeminded health facilities. From full functioning gyms to yoga studios – we do the groundwork to develop a health focused community feel wherever we go.

2. Investment

How many of us have bought into a health program, rehab, or gym membership only to under utilize it and later feel like we’ve just wasted the money? Our job is to support you in whatever your health goals require. Whether it’s developing healthy habits in the gym or at home, recovering from an injury, or pushing yourself to a new level of health and fitness, we work hard to provide highly skilled and knowledgable support. As a bonus, new members at our Selkirk and Charleswood locations automatically get 6 weeks of coaching alongside their memberships. No longer will you be stuck not knowing what to do with your gym membership! Your health is an investment, and we believe that navigating those investments is best with accessible, individualized support.

3. Individuality

It’s all about YOU- At IM we are different then your average rehabilitation facility or personal training sales pitch. We take the time to figure out what makes you tick. From consult to regular sessions, you can expect to spend 45min-1hr with us in either dedicated one on one therapy, consult, or training sessions or in a small group of likeminded individuals working at a common goal. Keeping things personal allows us to make sure you’re getting all the resources YOU need to reach your full health potential.

4. Diverse Experience

We are a team of Kinesiologists and Athletic Therapists with years of education and a growing experience base. Each of us enters our practice with our own personalities, history, and interests. For that reason, we pride ourselves in working as a team to meet our clients where they are at- and when appropriate work as a team with other professionals you deem valuable to your healthcare team.

5. We get it.

Life happens. Injuries are tough. Pain messes with our heads. Taking the steps towards lifestyle change seems impossible some days. We have been there, and we understand. Even on the days where you think it’s never going to change, the pain will never leave, or you’ll never get your old energy back.. we’ve got you. We won’t give up even when you don’t know where you stand. As the therapists and coaches we are, we hold out hope even when all hope seems lost. We’re all in the same boat, us humans, and we approach your care on your side every single day.

Want to learn more about how we can fit seamlessly into your journey towards optimal movement and health? Book your FREE consult here or drop by any of our locations to learn more. Looking forward to meeting you!

Athletic Therapy, Chronic Pain, Wellness

5 Reasons Why Integrative Movement is Different

1. Accessibility

We pride ourselves in providing a simple, affordable solution to health and lifestyle services. We also offer services out of four satellite locations covering South Winnipeg, the Pembina Valley, Charleswood, and Selkirk region. All our locations are partnerships with other likeminded health facilities. From full functioning gyms to yoga studios – we do the groundwork to develop a health focused community feel wherever we go. We also offer online services and training for those at a distance or on a budget! 

2. Investment

How many of us have bought into a health program, rehab, or gym membership only to under utilize it and later feel like we’ve just wasted the money? Our job is to support you in whatever your health goals require. Whether it’s developing healthy habits in the gym or at home, recovering from an injury, or pushing yourself to a new level of health and fitness, we work hard to provide highly skilled and knowledgable support. As a bonus, new members at our Selkirk and Charleswood locations automatically get 6 weeks of coaching alongside their memberships. No longer will you be stuck not knowing what to do with your gym membership! Your health is an investment, and we believe that navigating those investments is best with accessible, individualized support.

3. Individuality

It’s all about YOU- At IM we are different then your average rehabilitation facility or personal training sales pitch. We take the time to figure out what makes you tick. From consult to regular sessions, you can expect to spend 45min-1hr with us in either dedicated one on one therapy, consult, or training sessions or in a small group of likeminded individuals working at a common goal. Keeping things personal allows us to make sure you’re getting all the resources YOU need to reach your full health potential.

4. Diverse Experience

We are a team of Kinesiologists and Athletic Therapists with years of education and a growing experience base. Each of us enters our practice with our own personalities, history, and interests. For that reason, we pride ourselves in working as a team to meet our clients where they are at- and when appropriate work as a team with other professionals you deem valuable to your healthcare team.

5. We get it.

Life happens. Injuries are tough. Pain messes with our heads. Taking the steps towards lifestyle change seems impossible some days. We have been there, and we understand. Even on the days where you think it’s never going to change, the pain will never leave, or you’ll never get your old energy back.. we’ve got you. We won’t give up even when you don’t know where you stand. As the therapists and coaches we are, we hold out hope even when all hope seems lost. We’re all in the same boat, us humans, and we approach your care on your side every single day.

Want to learn more about how we can fit seamlessly into your journey towards optimal movement and health? Book your FREE consult here or drop by any of our locations to learn more. Looking forward to meeting you!

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

What’s Up at IM- Winter Update

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 😉 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