It is often during the changeover season that most injuries occur, because the body is not used to the change in exercise. If you are about to change your level of activity significantly in the next few weeks or months, it is a very good idea to make an effort to get in some consistent gym time just before your winter sport starts- and performing movement that is similar to your new activity is a very good idea.
For example- if you are a downhill skiier, start increasing your quad strength by doing walking lunges- start with 75 walking lunges and work your way up to 3 or 4 sets, along with your current leg weight lifting regime. The more quad strength you have, the better knee protection you have and you will be less likely to hurt yourself on the hill.
(If 75 walking lunges seems like a lot, then you might want to rethink spending full days on the ski hill, and start with half days to build up strength!)
Cross country skiiers can benifit from any exercise that activates glut and hamstring muscles- it is these muscles that should be primarily activated for proper skiing technique. Incorrect technique can lead to overuse of the hip flexors and cause a hip bursitis that can be difficult to treat.
Indoor soccer, squash and tennis are all sports which require sudden pivots and sharp movements, usually with a bent knee. Knee injuries are the most common with this type of movement if the proprioceptive system (the nerve endings that interpret where your body is in space) fails to work properly. The best exercises to train your proprioceptive system are usually exercises involving balance or core stability. For training the lower body this can be as simple as one legged balancing with the knee slightly bent, to as complex as pistol squats on a bosu ball.
Your personal trainer, athletic therapist or another qualified trainer can give you pointers on the proper way to perform these exercises safely and effectively. Please consult a specialist before attempting a new exercise on your own if you have no prior experience.
She has over a decade of experience treating all calibre of athletes, from the weekend warrior, to the ultramarathoner and professional dancer. If you are wondering if she might be able to effectively treat your injury, please do not hesitate to call or text her at (403) 244-6444.
Please note, Dr. Guthrie has quite a busy schedule. If you reach voice mail, please leave a message and she will get back to you at her earliest available opportunity, typically within two hours.
Active release technique: Spine, Upper, Lower, Nerve entrapments, Since 2002
Graston technique Since 2004
Kinesiotaping Since 2005
Monday and Wednesday: 1-6pm
Tuesday, Thursday and friday: 8-12:30
Dr. Guthrie can be reached at (403) 244-6444 via phone or text, from 8-6 daily. (appointments can be booked outside the above office hours, as she has her phone with her. If you are unable to get her directly, please leave a message and she will return your phone call as soon as she is able.)
Dr. Guthrie's practice is located at:
Suite 406, 320- 23rd Avenue SW
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Clinic hours are staggered for your convenience.
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