Tasha Derzekos - Certified Athletic Therapist

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Tasha Derzekos - Certified Athletic Therapist

Tasha Derzekos
Osteopathic Manual Practitioner
Certified Athletic Therapist
Dip.O.M.P., Dip.Sc.O., BA

11/29/2021

PSA from Gera: Remember to get your steps in, stretch and have some fun in the snow! Stay safe and warm out there as we welcome winter weather 🐾❄ 🐕

10/22/2021

Stocked up on TheraBand and foam rollers to support your movement practice and home care needs!

09/29/2021

Hiking is such an amazing and dynamic form of movement. It not only challenges your cardiovascular fitness and strength, but also balance and coordination from the uneven terrain provided by Mother nature's staircase. The trails frequently reward you with beautiful lookouts, too. It's my personal favorite fall activity. What's yours? Leave a comment to share how you're staying active these days! 🏃‍♀️🚴‍♂️🤸‍♀️

09/13/2021

As we move towards what often brings more routine and structure with the transition from summer to fall, it is the perfect time to start or enhance your mobility routine. Maybe you’re into yoga, or you are trying to commit to 10 minutes of stretching after your walks/runs, or perhaps you want to work through some muscle tension using your foam roller after a long day glued to your desk - either way, here are a few things to keep in mind when it comes to mobility work:

- Breathe: It is not uncommon for one to breathe very shallow when concentrating on mobility work… but this certainly isn't helpful! Try to maintain a normal and relaxed breathing pattern to help facilitate an optimal response in your muscles.
- Warm up: Particularly when it comes to static stretching (long, sustained holds), aim to warm up first. Try to schedule your mobility routine after a workout, a walk, or even a warm shower/bath.
- Aim for comfortable tension: Whether you are performing dynamic mobility work, static stretches or using a mobility tool (such as a foam roller or lacrosse ball), pain or discomfort is a signal to stop or ease up. Start slow, listen to your body and ease into tension with the areas you are working on.

Consider this a friendly reminder encouraging you to carve out some time for mobility work 😊

07/08/2021

Anyone else enjoying these uncharacteristically cool summer days?! I am also enjoying being back in my office seeing clients as of this week 😊

02/10/2021

My Athletic Therapy practice has moved to the beautiful, historic Woolen Mill! I very much look forward to this next chapter, and would like to extend my sincere gratitude and appreciation to all of my wonderful clients.

01/04/2021

Gera and I sure are enjoying this snowy start to 2021 ❄ Wishing you and your families all the best this year!

11/25/2020

With the change in work setting for many over the last several months, ergonomics and home-based work stations have been a frequent topic of discussion in my office!

Here are a few pieces of general advice on how to balance static or not ideal working environments:
- Take frequent breaks: Even with the “best” ergonomic set up, any prolonged posture isn’t great. Consider setting a timer every 30-60 minutes and take a minute or two to stand up and perform 10 calf raises, 10 bodyweight squats, or any other gentle stretching or strengthening exercises that feel good in your body! 🚶
- Reverse your movements: If you spend most of your day sitting in a flexed posture for instance, spend some time in an extended posture in a way that feels good/is accessible for your body. This may involve a couple sets of glute bridges, holding a gentle sphinx position for a few minutes, or even just lying horizontal (back or belly!) on a yoga mat for a few minutes, for a change of posture! 🙏
- Rest your gaze: Extended periods of screen time can be tiring for our eyes and even straining on our neck muscles. Whenever your timer goes off, or another cue of choice (e.g., every time you check the time), gaze out a window or off in the distance for 30 seconds or so, to change your visual stimuli. 🤓

09/12/2020

Can't complain about my study backdrop today, as myself and fellow colleagues gear up for our 5th and final year of coursework at the Canadian College of Osteopathy! ☀️
P.S. Anyone else have a Netter anatomy book that is well used and perhaps taped together, too? 🤭

09/04/2020

Flashback!

Going through old clothes, I came across a few pieces I collected throughout my Athletic Therapy related placement experiences (there are many more!).

Throughout my 4 years at Sheridan, we were required to complete a minimum of 600 field hours and 600 clinic hours. Halton Hurricanes Hockey and Upper Canada College served as my two primary field related placements. In these settings, among many other skills, we learn to think quickly in emergent situations to employ appropriate management strategies, assess and manage acute injuries, and provide prophylactic taping and supports.

Although I have geared my practice to namely clinical over the last few years, Athletic Therapists are able to apply what is learned in field settings to individuals who present in clinic - such as having a greater understanding of mechanisms for injury, the common muscular and mechanical imbalances associated with certain activities, the inflammatory process involved with injury and how to aid in the healing process, as well as how to appropriately progress individuals from being sidelined to return to play.

The same concepts apply to everyday individuals who may not identity with being athletes, but who nevertheless, aspire to be able to move well with less pain and discomfort, and thrive in their activities of choice. The way I see it, everyBODY is an athlete!

09/01/2020

September 1st Musings

I don't know about you, but I have always maintained fall as my preferred time of the year. A welcome seasonal change with cooler nights, the golden glow of evening sun and my favourite, crunchy leaves - which if you're like me, you intentionally stomp on for effect!

Although the first day of fall isn't for a few weeks, September 1st always feels like the unofficial start. It can often mean a return to routine and ritual. And maybe, in referencing my previous post, an inspiration to try or restart a new exercise routine or movement practice.

Stay well!

Address

4 Cataraqui Street, Suite 202
Kingston, ON
K7K1Z7

Website

http://www.tashaderzekos.com/

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